10/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
20 Alt. Plank Shoulder Taps
10 Banded Lat Pulldowns
5 Tempo Push-Ups @ 2222

A. Every :90 sec, for 3 Sets:
(12 Intervals)
1) 6-8 Jump to Low Catch on Rings
2) 10-12 Supine Plate OH Lifts
3) 6-8 Muscle-Up Transition on Box
4) :20-:30 sec L-Sit Hold on Boxes

B. Three Rounds for Time:
50 DU's
25 Chest to Bars
5 Wall Walks
*15 min TIME CAP

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

1A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
2A. EMOM x 3
Deadlifts x 3
@ heaviest set from 1A

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)

10/6

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
100m Run
5 Sumo KB DL
5 Russian KB Swings
5 SA OH Presses (each)
5 Goblet Squats

A. In a 16 min Window:
Eight Sets of:
3 Sumo Deadlifts
@ 70-80% of 1RM DL
*Includes Warm Up Time

B. For Max Reps:
Against a 2 min clock...
20 Alt DB Snatches (50/35lbs)
20 Goblet Squats (50/35lbs)
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
16 Alt. DB Snatches
16 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
12 Alt. DB Snatches
12 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
8 Alt. DB Snatches
8 Goblet Squats
Max T2B in remaining time
*One score of Max T2B

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
4) HR Push-Ups
5) Wide Grip Push-Ups

A. In a 9 min Window:
Rev. Grip BB Bent Over Row x 4
*2 sec pause at top
+
Rev. Grip BB Bent Over Row x 4
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings
20 Cals (MC)

10/5

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec Bike or Row
5 Inchworms
10 Jumping Air Squats
5 Burpee Jump Backs

A. Kim's Ghost Tour"
EMOM until failure...
Minute 1) 5 Cal Bike or Row
Minute 2) 5 Burpees
*Add 1 calorie and 1 burpee each round until you've failed to accumuluate required number in any specific minute
*20 min TIME CAP (10 intervals each)
(Record the rep count of the round you got cut off in)

B. EMOM x 9
:40 on/:20 off
1) Superman Hold
2) Suitcase Hold (right)
3) Suitcase Hold (left)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Inchworms
3) BW Curtsy Lunges

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Sissy Squats between

B. "Point Break"
In a 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Devil Presses
(each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min

10/3

SATURDAY

HXBXplus

Warm Up
200m Run
500m Row or Ski
5 Perfect Stretches (each)
:20 sec Arm Swings & Hug
12 Alt. Cossack Squats
15 Squat Jumps
5 Broad Jumps
:20 High Knees
12 Down Ups
15 Squat Jumps

A. For Time:
1000m Run
1000m Row or Ski
1000m Run
40 DB Thrusters (35/25lbs)
1000m Run
300ft Sled Push
1000m Run
40 Burpee Broad Jumps
1000m Run
75 Wall Balls
1000m Run
200m Heavy KB Farmers Carry
*60 min TIME CAP
(THIS IS AN INDIVIDUAL WORKOUT)

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:
3000m Row (Buy-In)
immediately into AMRAP:
600m Farmers Carry
(50m intervals)
60 Single DB Step-Ups
60 Box Jumps
60 Plate G2O

10/2

FRIDAY

HXBXplus

Warm Up
200m Run (tethered)
Followed by...
Tabata x 10
1) Static Hang
2) Scap Pull-Ups
3) Hanging Knee Tucks
4) KB Sumo DL
5) SL V-Ups

A. Six Rounds for Time:
200m Run (Tethered)
10 Synchro Toes to Bar
10 Synchro Deadlifts
(one bar)
MM: 315lbs
MF: 265lbs
FF: 215lbs
20 Burpees over Partner
(Holding Plank Position)

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 12 min Window:
Deficit Deadlift x 8
Bulg. Split Squats x 8 (each)

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

C. "Pipeline"

10/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft OH KB Carry
5 Windmills (each)
20 Banded Face Pulls
Followed by...
Two Sets of:
w/ an empty BB...
5 High Hang Power Snatch
4 Hang Power Snatch
3 Low Hang Power Snatch
2 OH Squats
1 Snatch Balance

A. "Snatch Week 4"
Every 2 min, for 6 Sets:
3 Position Snatch
(high, mid, low)
@ 65-80% of 1RM
*Goal is heavier than week 1
(this can be a power or squat)

B. For Time:
30 Pull-Ups
20 Shoulder to OH (115/85lbs)
10 Box Jump Overs (24"/20")
20 Shoulder to OH
30 Pull-Ups
*12 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Plank to Pike
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 8
*Build as comfortable
immediately into...
In a 6 min Window:
BB Pendlay Row x 8
*Build as comfortable
immediately into...
Tabata x 6
1) Leg Pulses
2) Flutter Kicks
3) Superman Hold

B. "Tag"
In a 20 min Window:
200 SU's
80 DB G2O
60 Ab-Mat Sit-Ups
40 Push-Ups
20 Pull-Ups
*Split reps however you like

9/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) DB Snatches
2) Broad Jumps
3) Plank to Pikes

A. 30 min AMRAP:
200m Run
50ft Sled Push (heavy)
50ft BW Walking Lunges
200m Run
50ft Bear Crawl
50ft Reverse Bear Crawl
200m Run
100ft of Burpee Broad Jumps
200m Run
100ft Heavy KB Farmers Carry

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB Bent Over Row
3) Banded Monster Walk
4) Empty BB GM's

B. "Point Break"
In a 16 min Window:
10 Single KB DL (each leg)
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min

9/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
10 Cuban Presses
10 DB Ext. Rotations
10 DB Arnold Presses
10 Banded Pull-Aparts

A. In a 15 min Window:
Seated Strict Press
1) 2 @ 60%
2) 2 @ 65%
3) 2 @ 70%
4) 2 @ 75%
5) 2 @ 80%
6) 5 @ 70%
*Includes Warm Up TIme

B. "The Chief"
Five Rounds of:
3 min AMRAP:
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
-1 min rest between each round-
(1 Score of Rounds+Reps/pick up where you left off each round)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Bench Press (on bench)
*5 Banded Tricep Ext. between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 Deadlifts
8 Push Press
10 Power Cleans
12 Wall Balls
200m Run

8/3

MONDAY

HXBXplus

Warm Up
Three Rounds of:
50ft Monster Walk Forward
50ft Monster Walk Backward
:30 sec Plank (each)
50ft BW Walking Lunges
:40 sec Wall Sit

A. "Marissa Dont Mess Around"
7 min AMRAP:
10 Wall Balls (20/14lbs)
20 DU's

B. Three Sets of:
12 SA Rows (each)
12 Heel Elev. Goblet Squats
20 DB Deadth March (10 each)

C. Three Sets of:
(Chest Supported Position)
10 DB T's
10 DB Y's
10 DB I's

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Kang Squats
7 Tempo Air Squats @ 42

A. In a 15 min Window:
5-4-3-2-1
Banded Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Banded Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Clusters (7 each arm)
16 Cals (MC)

9/26

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) BW Walking Lunges
2) Down Ups
3) Air Squats
4) Hollow Hold

A. For Time:
In teams of 2...
1200m Run (Together)
Followed by...
150 Wall Balls (20/14lbs)
150 V-Ups
150 Russian KB Swings (24/16kg)
150 Box Jumps (24"/20")
*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 Double DB Step-Ups
10 Push-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Medball Slams
10 (Cals)

9/25

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 Down Ups
10 Empty BB Strict Press

*Allow 8 min to Warm Up and brief Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+1 Power Jerk+1 Split Jerk
*Start @ 60-70% and build from there
2A. Every 2 min, for 4 Sets:
1 Power Jerk+1 Split Jerk
*Continue to build off 1A
*Goal is slightly heavier across all lifts compared to last week

B. 15min AMRAP:
Buy-In:
400m Run
30 Shoulder to OH (95/65lbs)
400m Run
30 Front Squats (95/65lbs)
400m Run
In remaining time...
As many Reps as possible of:
Barbell Clusters (95/65lbs)
*Score is reps of clusters completed

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 12 min Window:
Front Squats x 8
KB Sumo DL x 10
Cursty Lunges x 12 (6 each)
Banded Monster Walk x 50ft
(25ft forward & backward)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Russian KB Swings
3) Row
4) DB Walking Lunges
5) Row

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