9/24

THURSDAY

HXBXplus

Warm Up
In an 8 min Window:
T-Spine Hold on Roller
Band Distracted Pec Stretch
10 Powell Raises (each side)
100ft OH Plate Carry
10 Banded Lat Pulldowns
*Perform as much quality work as possible in window

A. In a 12 min Window:
:20 sec Bottom of Dip Hold
(on rings)
5 Ring Jump to Catch Position
5 Rowing Muscle Up Transition on Low Rings
*Perform as much quality work as possibe in window

B. For Time:
250 Double Unders
*EMOM starting at 0:00 perform 3 Ring Muscle-Ups or 5 Strict Pull-Ups
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. In a 12 min Window:
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
6 DB Clusters
*Add two clusters each round
-rest 3 min-
In an 8 min Window:
100m Run
6 Wall Balls
*Add two WB's each round

9/23

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 KB Hold Deadbugs
10 KB Goblet Cossack Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) SDLHP
2) Power Cleans
3) Push Press

A. In a 16 min Window:
Six Sets of:
4 Sumo Deadlifts
@ 65-75% of 1RM DL
*Includes Warm Up Time

B. Every :90 sec, for 4 Sets:
(4 Intervals each)
1) :45 sec Max Bar Facing Burpees
2) :45 sec Max G2O (75/55lbs)
*Do not allow Athletes to drop Bar if only 10's on the Bar
(EACH ROUND (BFB+G2O) is one score of reps/4 scores recorded)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ a light DB...
1) Rom. DL's
2) Alt. DB Snatches
3) Golbet Hold GM's

A. Every 2 min, for 5 Sets:
5-6 Burpee Box Jumps
8-12 DB Step Overs

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Dball Power Cleans
2) Bike
4) Dball over the Shoulder
5) Wall Sit

9/22

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Med Ball Pec Squeeze Walk
10 Half Kneeling SA Presses (each)
50ft SA OH Carry (each)

A. In a 15 min Window:
Establish a 1RM Seated Strict Press
*We will retest this at the end of the 8 week cycle

B. Five Rounds for Time:
400m Run
500/450m Row
*25 min TIME CAP

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:
Posted SA DB Row x 8 (each)
BB Curls x 10 (narrow grip)
Banded Face Pulls x 12
Mountain Climbers x 20
(on sliders)

B. "King of the Hill"
In a 16 min Window:
8 DB/BB Power Cleans
16 SL Sit-Ups
8 DB/BB Shoulder to OH
16 Cals (MC)

9/28

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Sets of:
:20 sec Copenhagen Side Plank
50ft SA KB Front Rack Carry
10 Goblet Hold GM's
15 Russian KB Swings

*Allow 6-8 min to Warm Up Part A

A. For Time:
25 Power Cleans (155/105lbs)
75 Wall Balls
25 Power Cleans
*18 min TIME CAP

B. Three Sets of:
12 Front Foot Elev. Split Squats
(12 each side)
100ft KB Suitcase Carry
(100ft each; heavy as possible)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
w/ a mini-band...
1) Squats
2) Monster Walk
3) Glute Kickbacks (left)
4) Glute Kickbacks (right)

A. In a 12 min Window:
1.5 rep Back Squat x 6
Deficit Stiff-Legged DL x 8
Elevated SL DB Squats x 10
(each leg; farmers hold)

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Single DB Step-Ups
60 Wall Balls
60 Air Squats

9/19

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Rounds of:
5 Inchworms
10 Med ball Squat Cleans
10 Med ball Bearhug Squats
10 Med ball Push Press

A. For Time:
In teams of 2...
400m Run (together)
75 Deadlifts (135/95lbs)
400m Run
50 Hang Power Cleans
400m Run
25 Thrusters
400m Run
*32 min TIME CAP

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Burpee Broad Jumps
6 Kang Squats
(Goblet Hold)
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
1600m Run (Buy-In)
(200m Intervals;800m each)
directly into...
100 Single DB Step Ups
80 Russian KB Swings
60 Push-Ups
40 Med ball Partner Tosses
*split reps however you'd like

9/18

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
25ft Banded Lateral Monster Walk
(each direction)
10 SL Glute Bridges
10 Goblet Kang Squats
10 Alt. Goblet Cossack Squats

A. In an 18 min Window:
Back Squat
3 x 8
*Open @ 50% and build from there
Followed by...
One Set of:
Max Reps @ 60%

B. Three Rounds for Time:
20 Toes to Bar
25 Goblet Squats (24/16kg)
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) Kang Squats

A. In a 12 min Window:
Banded BB Hip Thrusts x 6
*5 sec Iso Hold on last rep
Dynamic Bulg. Split Squats x 8
(8 each leg; keep it light)
*Dynamic = jump at the top of each rep if athletes feel comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Banded Monster Walk

9/17

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 Prone Cuban Presses
10 PVC Pass Throughs
10 BTN PVC Snatch Grip Presses
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch Grip High Pulls
2) Hang Squat Snatch
3) OH Squats

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Snatch High Pull
+
Hang Squat Snatch
*Pause 2 sec in hang position before completing snatch
@ 50-60% of 1Rm Snatch

B. 5 min AMRAP:
30 DU's
6 G2O (75/55lbs)
-3 min rest-
Against a 3 min clock...
5 min AMRAP:
30 DU's
12 Shoulder to OH (95/65lbs)

HXBX

Warm Up
Tabata x 6
1) Air Squats
2) Plank to Pike
3) Burpees
Tabata x 6
w/ an empty BB...
1) OH Hold
2) Strict Press
3) Push Press

A. In an 8 min Window:
w/ Barbell...
1.5 rep Strict Press x 6
*one rep = halfway up, back down, full lock out
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Rocks
3) Flutter Kicks

B. "Level Up"
In a 16 min Window:
10 Rot. Medball Slams
10 Double DB Snatches
10 Cals (MC)

C. "Pipeline"
*If Time Allows

9/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
50t of...
Walk on Balls of Feet
Heel Walk
Lateral Skip (left)
Lateral Skip (right)
Walking Lunges

A. Eight Rounds for Time:
200m Run
250m Row
*24 min TIME CAP

B. Three Sets of:
12 DB Step-Ups (50/35lbs)
14 KB Deadbugs (7 each)
16 DB Death March

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1 weight)


B. "Point Break"
In an 16 min Window:
6 DB Burpee Deadlift Step-Ups
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Box Jump-Overs
*20 Cals (MC) at the top of every 6 min

9/15

TUESDAY

HXBXplus

Warm Up
Two Sets of:
:20 sec Static Hang
5 Scap Pull-Ups
50ft OH Carry (each)
10 DB Y's, T's, W's
5 Consecutive Broad Jumps

*Allow 6-8 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+1 Power Jerk+1 Split Jerk
@ 55-65% of 1RM Split Jerk
2A. Every 2 min, for 3 Sets of:
1 Power Jerk+1 Split Jerk
*Continue building from 65%

B. Two Rounds for Time:
25 Pull-Ups
75ft Handstand Walk
(25ft increments)
50 Ab-Mat Sit-Ups
*Scale HSW for 6 Wall Walks
*16 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Static Hang
3) Cobra Pose

A. In a 10 min Window:
Pull-Ups x 5
DB Floor Press x 10
Slider Pikes x 15

B. "King of the Hill"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
30 Russian KB Swings

9/14

MONDAY

HXBXplus

Warm Up
3 min of:
Banded Lat Stretch
Banded Perfect Stretch
Followed by...
Two Sets of:
3 SA DB Presses
3 DB Windmills
10 Goblet Hold GM's
10 Down Ups

*Allow 6 min to Warm Up Part A

A. "Aushoot"
For Time:
21 DB Thrusters (50/35lbs)
9 Burpees
15 DB Thrusters
15 Burpees
9 DB Thrusters
21 Burpees
*10 min TIME CAP

B. 10 min AMRAP:
In teams of 2...
Partner 1: 200ft Double KB Front Rack Carry (24/16kg)
Partner 2: Plank Hold
*The Partner carrying may only walk while the other partner is active in plank hold. 200ft = 1 Rep

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squats
Rounds 4-6:
5 Back Squats
*build in weight as comfortable

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row or Bike

2) AMRAP:
5 Deadlifts
5 G2O
5 Lat. Burpees over Bar

9/12

SATURDAY

HXBXplus

Warm Up
3 min Bike
Followed by...
Two Rounds of:
5 Inchworms
5 Cat Cows
10 Bird Dogs
10 Deadbugs

A. For Time:
100 Cal Row
100 Pull-Ups
100 Box Jumps (24"/20")
100 Front Squats (135/95lbs)
100 Toes to Bar
100 Deadlifts (135/95lbs)
100 Burpee Broad Jumps
*35 min TIME CAP
[TEAMS OF 2; SPLIT REPS HOWEVER ATHLETES WOULD LIKE]

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 Row
or
100 Cal Bike (Buy-In)
immediately into...
10 Box Jump Overs
10 DB Step-Ups
10 Alt. DB Snatches
50m Farmers Carry
100m Run

9/11

FRIDAY

HXBXplus

Warm Up
Two Sets of:
15 Banded Face Pulls
5 KB Windmills (each)
10 Deadbugs
5 HR Push-Ups

A. In an 16 min Window:
Bench Press
1) Max Reps @ 80%
2) Max Reps @ 65%
3) Max Reps @ 50%
*Includes Warm Up TIme

B. 18 min AMRAP:
2001m Row (Buy-In)
AMRAP in remaining time...
11 Box Jumps
11 Thrusters (95/65lbs)
11 Deadlifts
11 Push Jerks
11 KB Swings (24/16kg)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6

In a 6 min Window:
Tempo DL x 6
*4 sec up/down

B. "King of the Hill"

In an 18 min Window:

9 DB Devil's Press

11 Incline Push-Ups

9 KB Sumo DL

11 Cals (MC)

9/10

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA KB Front Rack Carry
10 Alt. Cossack Squats
15 Banded GM's
20 Air Squats

A. In a 16 min Window:
Three Sets of:
Back Squat x 10
@ 60%
Followed by...
One Set of:
Back Squat
50% for Max Reps
*Includes Warm Up TIme

B. For Time:
100ft DB Walking Lunges
(50/35lbs; Farmers Hold)
800m Run
50 Wall Balls (20/14lbs)
800m Run
100ft DB Walking Lunges
*20 min TIME CAP

HXBX

Waarm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Scap PU's
8 Plank Walks
(up/downs)

A. In a 7 min Window:
BB Pendlay Rows x 8
DB Rev. Fly's x 12
immediately into...
Tabata x 8
1) SL Sit-Ups
2) Flutter Kicks
3) SL Crunches
4) Leg Pulses

B. "Tag"
In a 20 min Window:
50 DB Bent Over Rows
50 Wall Balls
50 Single DB Clean & Jerks
50 Cals (MC)

9/9

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
15 PVC Pass Throughs
15 Supinated Banded Pull-Aparts
5 DB Powell Raises (each)
50 Single Unders

A. Three Sets of:
4 min on/2 min off
5 Wall Walks
50 DU's
5 Wall Walks
Max Alt. SA DB Devils Press
(50/35lbs) in remaining time
*Record all 3 scores of max SA Devils Press

B. Three Sets of:
6-8 Ring Pop Swings
6-8 Ring Jump to Catch Position
Ab-Wheel Rollouts (use barbell)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6
In a 6 min Window:
Sumo Deadlifts x 6
*Build as comfortable for both mvnts

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Box Jumps
8 KB Sumo DL
8 Cals (MC)
*Add 2 reps to all mvnts each round

9/8

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft Suitcase Carry (each)
10 SA DL (each)
10 Russian Step-Ups (each)

A. In an 18 min Window:
Sumo Deadlifts
5 x 5
@ 60-70% of 1RM DL
*Includes Warm Up Time

B. 12 min AMRAP:
1000m Row (Buy-In)
In remaining time, AMRAP:
10 Toes to Bar
10 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) KB Wood Chops (left)
3) Banded Tricept Ext.
4) KB Wood Chops (right)

A. "EMOM Mania"
EMOM x 16
1) 100m Run
2) KB Deadbugs
3) 100m Run
4) Dball Power Cleans

9/7

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Burpees
5) Hollow Hold

*Allow 5 min to Warm Up/Set Up Part A

A. 30 min AMRAP:
9 BB/DB Power Cleans
7 BB/DB Shoulder to OH
20 Cals (MC)
26 Single DB Step-Ups
9 Lat Burpees over DB/BB
7 BB/DB G2O
20 Cals (MC)
26 Wall Balls
*You Go, I Go Fashion

9/5

SATURDAY

HXBXplus

HYROX

TBD

HXBX

Warm Up
Group 1)
2 min Row
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 DB GM's
9 Air Squats

A. Six Intervals of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Plank Walks (Up/Downs)

B. "Tag"
In a 30 min Window:
2000m Row (Buy In)
directly into...
100 Single DB Step Ups
80 SA DB Push Press
60 Push-Ups
40 Ab-Mat Sit-Ups

9/4

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Deadbugs
10 Cat Cows
25ft DB Death March

A. In an 18 min Window:
Deficit Deadlifts
(2" deficit)
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 70%
3 @ 80%
1 @ 85+%
*Includes Warm Up Time

B. 16 min AMRAP:
4 Bar Muscle-Ups
8 SA KB Hang Snatches
(4 each arm; 24/16kg)
12 Goblet Squats
[8 C2B's or PU's if scaling MU]

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Inchworms
2) Goblet Kang Squats
3) Hollow Pulses
4) Superman Pulses

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*Build as comfortable

B. "Level Up"
In a 15 min WIndow:
8 Cals (MC)
8 KB Sumo DL
8 DB Clean & Jerks
8 Russian Swings
*Add two reps to each mvnt every round

9/3

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up+3 Windmills
15 Banded Pull-Aparts
5 Burpee Broad Jumps
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Split Jerk
4) Press in split position

*Allow 6 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+ 1 Power Jerk+1 Split Jerk
*Start around 50% of 1RM Split Jerk
immediately into...
2A. Every 2 min, for 3 Sets:
1 Power Jerk+1 Split Jerk
*Continue building based on quality

B. Three Sets of:
3 min on/1 min off
15 DB Floor Press (50/35lbs)
15 Box Jump Overs (24"/20")
Max Cal Bike or Row in remaining time
*One Score of Max Cals at the end of all 3 three rounds

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
3 Burpees
4 Scap Push-Ups
5 HR Push-Ups
6 Hollow Rocks

A. EMOM x 12
:35 on/:25 off
1) KB Gorilla Rows
2) Ab-Mat Sit-Ups
3) Ring Rows
4) Hollow Rocks or Hold

B. "Point Break"
In a 16 min Window:
6 Dballs over the Shoulder
8 Dball Power Cleans
10 Dball Squats (Bear Hug)
12 DB Shoulder to OH
*200m Run at the top of every 4 min

9/2

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Clamshells
10 Goblet Alt. Cossack Squats
50ft Monster Walk
(25ft forward/25ft backward)
Followed by...
In an 8 min Window:
Snatch Practice

A. Every 2 min, for 6 Sets:
2 Position Snatch
(mid+low; power or squat)
@ 64-74% of 1RM

B. Every 2 min, for 5 Sets:
:60 sec Plank Hold
+
15 Russian Swings (30/24kg)

HXBX

Warm Up
Two Sets of:
3 Down Ups
6 Plank to Pikes
9 Air Squats
Followed by...
3 min AMRAP:
8 Goblet GM's
8 Goblet Squats
8 Goblet Alt. Cossack Squats

A. In a 12 min Window:
Single Leg KB DL x 12 (6 each)
Bulg. Split Squat x 14 (7 each)
Farmers Hold Rev. Lunges x 16
(8 each)
:30 sec Wall Sit

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Banded Monster Walk
3) Lat. Burpees over Bar
4) Sumo DL High Pulls