8/8

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
5 Scap Pull-Ups
10 OH Plate Rev. Lunges (light)
5 Plate G2O
10 HR Push-Ups

A. 30 min AMRAP:
In teams of 2...
1600m Run (Buy-In)
*200m intervals
immediately into...
AMRAP in remaining time:
6 Pull-Ups
8 Deadlifts (155/105lbs)
10 Alt. Snatches
12 Single DB Step-Overs
14 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold

A. "Tag"
In a 30 min Window:
200m Run
12 Alt. DB Snatches
12 Single DB Step-Ups
12 Cals (MC)
12 Box Jump Overs
12 Rot. Medball Slams
12 (Cals)

8/7

FRIDAY

HXBXplus

Warm Up
Three Sets of:
:20 sec Hollow Hold
:20 sec Superman Hold
10 SA Russian KB Swings (each arm)
Followed by...
Two Sets of:
3 Scap Pull-Ups
6 Kip Swings
9 KB Sumo DL

A. In a 16 min Window:
Deficit Deadlifts
(2" deficity"
5 @ 65%
5 @ 70-75%
5 @ 75-80%
*Inludes Warm Up TIme

B. For Time:
30 Pull-Ups
15 Squat Cleans (185/125lbs)
30 Pull-Ups
*14 min TIME CAP
[squat cleans should be a weight you can perform 1 rep every 60-8 seconds or less/if you cannot perform Rx adjust loading to 60% of 1RM

C. CORE
(coaches choice)
*If time allows

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
(3 each)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlifts
8 Wall Balls
12 Med Ball Thrusters

8/6

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Tall Jerk
4) Split Jerk

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Split Jerks
1-3) 1 @ 70-85%
4-5) 1 @ 85-90%
6-7) 1 @ 90-95%

B. Four Sets of:
2 min on/2 min off
AMRAP:
15 Box Jump Overs (24"/20")
12 DB Box Step-Overs
(50/35lbs)
9 DB Shoulder to OH
*Rest 2 min between each set and pick up where you left off at the beginning of each 2 min window/ONE SCORE OF ROUNDS+REPS

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Plate G2O
3) Hollow Hold

A. In a 12 min Window:
DB Hammer Curls x 8
DB Rev. Flys x 10
Banded Lat Pull Downs x 12
(seated position)
Leg Pulses x 16

B. "Tag"
In a 20 min Window:
8 DB/BB Clean & Jerks
10 DB/BB Shoulder to OH
12 KB Sumo DL
50m KB Farmers Carry
100m Run

8/5

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
6 Half Kneeling SA Presses (each)
12 Banded Supinated Grip Pull-Aparts

*Allow 6 min to demonstrate and Warm Up Part A

A. EMOM x 9
1) 4-6 Ring Muscle-Ups
[8-10 Pull-Ups or C2B's]
2) 8-10 Box Dips
3) 10-12 Plate G2O (45/35lbs)

B. Three Sets of:
Against a 6 min clock...
800m Run
Max Cal Bike or Row in remaining time
-1 min rest between each set-
[Record 3 scores of Max Cals]

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
EMOM x 3
Deadlifts x 3
@ fifth set weight

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Bike
4) Russian Swings
+
Goblet Squats
(:20 sec of each)

8/4

TUESDAY

HXBXplus

Warm Up
Group 1)
3 min Bike
Group 2)
3 min AMRAP:
50ft Banded Monster Walk
10 Goblet Squats
10 Down Ups

A. In a 16 min Window:
Four Sets of:
6 Back Squats @ 65-70%
*2 sec pause at bottom of each squat/Includes Warm Up TIme

B. Three Sets of:
Against a 5 min clock...
25ft DB Walking Lunges
(50/35lbs; Farmers Hold)
20 Lat. Burpees over DB's
25ft DB Walking Lunges
*Record all 3 times/when finished rest of 5 min window is rest/goal is to buy lots of rest 2+ minutes

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Hollow Pulses

B. "Point Break"
In an 18 min Window:
8 Push-Ups
12 DB/BB Power Cleans
16 Cals (MC)
*200m Run at the top of every 6 min

8/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Burpees
10 HR Push-Ups
Followed by...
Three Rounds of:
w/ an empty BB...
3 Deadlifts
4 Hang Power Cleans
5 Shoulder to OH

A. In a 16 min Window:
Two Sets of:
6-8 Close Grip Bench Press
@ 70-75% of 1RM Bench Press
Followed by...
Two Sets of:
6-8 Bench Press @ 70-75%
*Includes Warm Up Time

B. "DT Progression Week 4"
For Time:
30 Deadlifts (155/105lbs)
immediately into...
Five Rounds of:
9 Hang Power Cleans
6 Shoulder to OH
immediately into...
30 Deadlifts
*15 min TIME CAP

HXBX

Warm Up
3 min AMRAP:
4 Burpees
6 Plank to Pikes
8 Hip Bridges
10 Alt. DB Snatches (light)

A. In a 12 min Window:
Front Squats x 8
BB Hip Thrusts x 10
Dball Slams (from knees) x 12

B. "King of the Hill"
In an 16 min Window:
8 Bulg. Split Squats
(each leg)
12 Single DB Step-Ups
16 KB Swings
20 Cals (MC)

8/1

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
One Set of:
5 Lat. Med Ball Throws (each side)
10 Rot. Med Ball Slams
5 Med Ball Bear Hug Squats
10 Med Ball Thrusters

A. For Time:
In teams of 3...
300 Synchro Air Squats
150 Synchro Push-Ups
75 Synchro Alt DB Snatches
*Every 5 min, starting at the 5:00 mark, run 400m together (all 3)
35 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold

A. "Tag"
In a 30 min Window:
200m Run
10 DB Clean & Jerk's
10 Push-Ups
10 Cals (MC)
10 Box Jumps
10 Rot. Medball Slams
10 (Cals)

7/31

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 3
Squat Clean x 2
Front Squat x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 7"
Every 2 min, for 8 Sets:
Squat Clean x 1
*Start around 60% and build based on quality to NO MORE than 90% of 1RM

B. For Time:
60 Deadlifts (155/105lbs)
45 Hang Power Cleans
30 Front Squats
*12 min TIME CAP

HXBX

Warm Up
Tabata x 4
1) High Knees
2) Butt Kickers
Followed by...
Tabata x 6
w/ mini-band
1) Squats
2) Alt. Glute Kickbacks
3) Hip Bridges

A. In a 12 min Window:
Bulg. Split Squats x 8 (each)
Banded Sissy Squats x 12
Banded Monster Walk x 50ft
(25ft forward/25ft backward)

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 SA Alt. DB Hang C & J's
(4 each)
8 Box Jump Overs
*Add two reps to each mvnt every round

7/30

THURSDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Deadlifts
2) Strict Press
3) Lat. Burpees over Bar
Followed by...
Tabata x 8
1) Push Jerk
2) Tall Jerk
3) Split Jerk
4) Press from split position

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 1 @ 75-83%
3-4) 1 @ 83-87%
5-6) 1 @ 87-91%

B. Five Rounds of:
Complete as many reps in :90 sec of...
50 DU's
10 Toes to Bar
Max DB Floor Press (50/35lbs) in remaining time

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) Alt. DB Snatches (light)

A. In a 12 min Window:
Close Grip Bench Press x 8
BB Skull Crushers x 12
Hollow Hold/Rocks x :30 sec

B. "Tag"
In a 20 min Window:
10 Dballs over the Shoulder
10 Plate G2O
10 Cals (MC)
10 Wall Balls
10 Med Ball Sit-ups
100m Run

7/29

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
3 Inchworms
6 Down Ups
3 KB Windmills (each)
6 Leg Pulses

A. EMOM x 9
1) 15 Pallof Rotations (right)
2) 15 Pallof Rotations (left)
3) :30 sec Hollow Hold

B. Every 8 min, for 4 Sets:
(32 minutes)
400m Run
300/250m Row
400m Run
*Record all 4 Times

HXBX

Warm Up
4 min AMRAP:
2 Inchworms
4 Goblet Kang Squats
6 Goblet Squats
8 Squat Jumps

A. EMOM x 12
:35 on/:25 off
1) Deficit Deadlifts
2) Tall Box Jumps
3) Tempo Goblet Squats
@ 42X1
4) DB Squat Jumps

B. "Point Break"
In an 18 min Window:
8 DB Front Squats
10 DB Deadlifts
12 DB Shoulder to OH
14 Cals (MC)
*16 Lat. Burpees over DB's at the top of every 6 min

7/28

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Suitcase Carry (each)
10 Goblet Alt. Cossack Squats
10 Goblet GM's
:30 sec Pallof Hold (each)

A. In an 18 min Window:
Deficit Deadlift
(2" deficit)
5 @ 60%
3 @ 70%
1 @ 80%
5 @ 65%
3 @ 75%
1 @ 80+%
*Includes Warm Up TIme

B. Three Rounds for Time:
15 Sumo DL High Pulls (95/65lbs)
15 Bar Facing Burpees
*10 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Knee to Chest Stretch
2) Burpees
3) Inchworms
4) Scap Push-Ups
5) Superman Hold

A. In a 12 min Window:
Turkish Get-Ups x 8 (4 each)
BB Curls x 12 (from knees)
KB Gorilla Rows x 16
(8 each)

B. "Tag"
In an 20 min Window:
8 DB/BB Pendlay Row
12 DB/BB Power Cleans
16 Ab-Mat Sit-Ups
200m Run

7/27

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
15 Sup. Banded Pull-Aparts
10 Banded Rev. Fly's
5 Scap Pull-Ups

*Allow 5 min of additional Warm Up Time for Part A

A. For Max Reps:
:90 sec of...
Bar Muscle-Ups or C2B's
:60 sec of...
Bar Muscle-Ups or C2B's
:30 sec of...
Bar Muscle-Ups or C2B's
-1 min rest between each-

B. 18 min AMRAP:
200ft KB Farmers Carry 32/24kg)
100ft Bodyweight Walking Lunges
50ft Bear Crawl (forward)
50ft Bear Crawl (backward)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Air Squats
3) Kang Squats

A. In a 12 min Window:
Back Squats x 8
Dball Bear Hug GM's x 12
Banded Glute Pull-Throughs x 16

B. "Level Up"
In a 16 min Window:
12 Wall Balls
12 Alt. DB Snatches
12 Cals (MC)
*Add 2 reps to all mvnts each round

7/25

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Russian KB Swings
10 Air Squats
10 Down Ups

*Allow 4-5 min of additional Warm Up Time

A. 15 min AMRAP:
In teams of 3...
12 Toes to Bar or V-Ups
9 Power Cleans (135/95lbs)
6 Shoulder to OH
-rest 3 min-
15 min AMRAP:
In teams of 3...
12 Toes to Bar or V-Ups
9 Deadlifts (135/95lbs)
6 Hang Power Cleans
*1 partner working while 2 rest/Alt. full rounds

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) OH Plate Hold
4) Static Hang

A. "Tag"
In a 30 min Window:
150 Cal Bike or Row (Buy-In)
immediately into...
10 Box Jump Overs
10 DB Step-Ups
10 Alt. DB Snatches
50m DB/KB Farmers Carry
100m Run

7/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Double KB Carry
(Front Rack)
:30 sec Side Plank (each)
50ft Banded Monster Walk
10 Alt. Cossack Squats
10 SL Hip Bridges

A. In a 16 min Window:
Four Sets of:
6 Back Squats @ 60-65%

B. Four Rounds for Time:
10 Lat. Burpees over DB's
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
10 Lat. Burpees over DB's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Tempo Air Squat
@ 3231
3) Goblet Hold GM

A. In a 16 min Window:
10-9-8...1
Deadlifts
*:20 sec wall sit between sets

B. "Point Break"
In a 15 min Window:
8 Wall Balls
10 Cals (MC)
12 KB Sumo DLHP
14 Squat Jumps
16 KB Swings
*200m Run at the top of every 5 min

7/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Down Ups
10 Jumping Lunges
15 Smurf Jacks

A. Four Rounds for Time:
400m Run
500m Row
25/20 Cal Bike
*28 min TIME CAP

B. "Hypertrophy"
Three Sets of:
:30 sec Pallof Hold (each)
8 DB Cuban Presses
8 Banded GM's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Burpees
3) HR Push-Ups

A. In a 12 min Window:
1.5 Bench Press x 4
+
Bench Press x 4

B. "Tag"
In a 20 min Window:
8 SA DB Push Press (each arm)
12 Medball Rot. Slams
8 Medball Sit-Ups
12 Alt. DB Snatches
8 Push-Ups
200m Run

7/22

WEDNESDAY

HXBXplus

Warm Up
Tabata x 4
1) Burpees
2) Plank to Pike
Followed by...
Three Rounds of:
5 HR Push-Ups
5 KB Windmills (each)
50ft Bear Crawl

A. In a 20 min Window:
Establish a 1RM
Bench Press

B. 15 min AMRAP:
50 DU's
10 DB Shoulder to OH (50/35lbs)
200ft DB Farmers Carry
10 HSPU's
(scale= wall walks or Heavy DB Seated Press)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) Air Squats
3) Speed Skaters

A. "EMOM Mania"
(30 Intervals)
1) 100m Run
2) DB Clusters
3) Speed Skaters
4) Bike
5) Double DB Step-Ups
6) Lat. Line Hops

7/21

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 10
w/ an empty BB...
1) High Hang Squat Clean
2) Hang Squat Clean
3) Low Hang Squat Clean
4) Squat Clean

*Allow 8 min to Warm Up Part A

A. Every :90 min, for 8 Sets:
Squat Cleans
1-3) 1 @ 70-80%
4-6) 1 @ 80-85%
7-8) 1 @ 85-90%

B. 13 min AMRAP:
40/32 Cal Row
30 Wall Balls (20/14lbs)
20 Toes to Bar
10 Power Snatches (95/65lbs)

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 12 min Window:
Banded Wide Grip Pull-Ups x 5
DB Rev. Fly's x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
200m Run
10 DB Devil's Press
10 Burpee Broad Jumps
10 KB Russian Swings

7/20

MONDAY

HXBXplus

Warm Up
2 min on Bike or Row
One Set of:
25ft Monster Walk
(forward & backward)
10 Banded Clamshells

A. "Plyo Week 6"
Three Sets of:
20 Plate Hops (for speed)
Seated Box Jump x 3
Max Distance Broad Jump x 6

B. "VO2 Max Week 6"
Four Sets of:
4 min on/2 min off
Max Cal Bike or Row

C. Two Sets of:
Max Duration Pull-Up Hang

HXBX

Warm Up
Four minutes of:
Foam Roller
DB Rom. DL
Hollow Rocks
Superman Pulses

A. In a 12 min Window:
1.5 Back Squats x 4
+
Back Squat x 4

B. "Tag"
In a 20 min Window:
40 Alt. DB Snatches
20 DB Hang Squat Cleans
40 Cals (MC)
20 Box Jumps

7/18

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
10 Kang Squats
15 Air Squats

A. In teams of 2...
3 min on/1 min off
AMRAP:
1) DB Burpee Deadlifts
(50/35lbs)
2) Wall Balls (20/14lbs)
3) Double Unders
4) DB Alt. Rev. Lunges
(50/35lbs)
5)Toes to Bar
6) Alt. DB Snatches
(50/35lbs)
7) Wall Walks
8) DB Thrusters
(50/35lbs)
*One Partner working at a time/split reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
1200m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)
80 Plate G2O

7/17

FRIDAY

HXBXplus

Warm Up
Tabata x 4
1) Burpees
2) Plank to Pike
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Tall Jerks
4) Split Jerks

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 1 @ 70-80%
3-4) 1 @ 80-84%
5-6) 1 @ 84-88%

B. EMOM x 16
1) 200ft Shuttle Run
2) 12/9 Cal Bike
3) 12/9 Cal Row
4) 8-10 Handstand Push-Ups
or
:30 sec Handstand Hold

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) Alt. Rev. Lunges (back rack)
6) Plank Hold

A. In a 6 min Window:
Deficit Deadlift x 5
immediately into...
In a 6 min Window:
Deadlift x 5

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

C. "Pipeline"