2/26

WEDNESDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) DB Strict Press (light)
3) DB Bent Over Row (light)
4) Plank Hold
5) HR Push-Ups

A. Four Sets of:
:15 sec Ring Support Hold
(arms locked out at top)
immediately into...
Max Reps Ring Dips
*record reps after hold

B. Four Sets of:
Against a 3 min clock...
350/300m Row
Max Wall Walks in remaining time
-2 min rest between-
*Record 4 sets of wall walks

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 9 min Window:
3 x 16 (minimum):
KB Curtsy Lunges
*8 each leg
Squat Jumps
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)

2/25

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Front-Racked Alt. Lunges
2) GM's
3) Back Squat
4) Front Squat

*Allow 6 min to Warm Up Part A

A. Five Rounds for Time:
400m Run
12 Front-Racked Alt. Lunges
(135/95lbs)
12 Back Squats
*BB taken from ground

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Burpees

A. In a 9 min Window:
3 x 8
Bent Over Row
*one sec pause at top
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Plank Walks
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Double DB Snatches
*add two to both mvnts each round

2/24

MONDAY

HXBXplus

Warm Up
Two Rounds of:
10 Banded GM's
15 Squat Jumps
20 Medball Rev. Lunge+Twist
(10 each leg)

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Banded DL x 10
@ 45% of 1-RM

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(20"; 50/35lbs)

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 8
(Half+Full = 1)
*build as comfortable

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Single DB Step-Ups
48 Dball Power Cleans
48 Goblet Squats
*Split reps however you'd like

2/22

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) BW Step-Ups
2) HS Hold
3) Cossack Squats

A. Five Rounds for Time:
In teams of 2...
10 Strict HSPU's
*5 each
20 DB Box Step-Overs
(50/35lbs;24"/20")
*10 each
30 Synchro Alt. DB Snatches
400m Run (Together)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
150 Cal Row (Buy-In)
directly into...
AMRAP:
12 Box Jump Overs
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run
*150 cal total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

2/21

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank Shoulder Taps
3) Banded Pull-Aparts
4) Static Hang
5) Hollow Rocks
6) Superman Hold

A. For Time:
In teams of 2...
2000m Row
100 Wall Balls (20/14lbs)
80 Deadlifts (135/95lbs)
60 Cal Bike
40 Strict Pull-Ups
20 Push Presses
(135/95lbs)
*Partners can break reps up however they'd like/Non-working Partner must hold (24/16kg) KB's in each hand for a static hold while other parnter is working

40 MIN TIME CAP

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Thrusters (light)

B. "Tag"
In a 20 min Window:
200m Run
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

2/20

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Russian Step-Ups
(:20 sec each leg)
3) Row
4) KB Kang Squat
(Goblet Hold)

1A. In a 20 min Window:
Find a hevy set of 2...
Back Squat
immediately into...
2A. One set of:
Back Squat x Max Reps
@ 5-10% drop of heavy 2

B. Three Rounds for Time:
400m Run
20 Chest to Bar's
10 Hang Squat Cleans
(155/105lbs)

HXBX

Warm Up
100m Run
*timed to ensure smooth part B
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Close grip Push-Ups
4) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Dball Over Shoulder
5) Goblet Squats

2/19

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Inchworms
2) Plank Shoulder Taps
4) Cobra

A. Three Sets of:
Strict Toes to bar x 6
Single DB Shoulder Press x 8
(each arm)
Supine Ring Rows x 10
DB Skull Crushers x 12

B. Five Rounds for Time:
20/15 Cals (MC)
15 Push-Ups
3 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

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

B. "Point Break"
In an 20 min Window:
12 DB Burpee Deadlift
16 Wall Balls
20 Box Jumps
*200m Run at the top of every 5 min including the beginning

2/18

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) KB Halos
(:20 sec each direction)
2) SA KB Strict Press
(:20 sec each arm)
3) KB Rom. DL
4) KB Kang Squats

*Allow 10 min to Warm Up Part A

A. Eight Sets of:
Deadlift x 3
@ 60-70% of 1RM

B. Three Rounds for Time:
80 DU's
40 KB Swings (32/24kg)
20 Alt. Rev. Lunges
(Single KB; Goblet Hold; 32/24kg)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Couch Stretch
(:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 reps to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

2/15

SATURDAY

HXBXplus

Warm Up
EMOM x 8
:20 on/:20 off
1) Burpees
2) Plank Shoulder Taps
3) Hawaiian Squats
(:20 sec each)
4) Cossack Squats

A. For Time:
In teams of 2...
40 Synchro DB Thrusters
(35/25lbs)
40 Cal Bike + 40 Cal Row
30 Synchro DB Thrusters
30 Cal Bike + 30 Cal Row
20 Synchro DB Thrusters
20 Cal Bike + 20 Cal Row
10 Synchro DB Thrusters
10 Cal Bike + 10 Cal Row
*each partner must complete cals on both machines before moving on

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) Squat Jumps
3) Jumping Pull-Ups

A. "Tag"
In a 35 min Window:
5 BB/DB Power Cleans
10 Box Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

2/14

FRIDAY

HXBXplus

Warm Up
Grab a Partner...
Partner A)
Bike
Partner B)
8 KB Kang Squats
(goblet hold)
16 Speed Skaters
24 Air Squats
*once complete, parnters switch/one round each

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Toes to Bar
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Cossack Squats

A. EMOM x 9
:35 on/:25 off
1) Alt. Rev. Lunges
2) Air Squats
3) DB Push Press

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 DB Front Squats
6 SA Hang C & J's (each arm)

2/13

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Lat. Burpees over Bar x 5

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Banded DL x 10
@ 40% of 1RM

B. Every 5 min, for 4 Sets:
(20 minutes)
30/25 Cals (MC)
50 ft OH KB Walking Lunges
(24/16kg)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. EMOM x 12
:35 on/:25 off
1) Double KB/DB DL
2) Medball Partner Tosses
3) Tempo Goblet Squats
@ 31X1
4) Rot. Medball Slams

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

2/12

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
w/ an empty BB...
1) Snatch Grip DL
2) Snatch Grip High Pulls
3) Power Snatch
4) Squat Snatch
5) OH Squat

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Snatch x 1
*Start around 70% and build from there

B. For Time:
500m Row
30 Pull-Ups
15 Hang Power Snatches
(135/95lbs)
30 Pull-Ups
500m Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Hold

A. In a 12 min Window:
Close Grip Bench Press x 8
DB Skull Crushers x 12

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
100m Run
16 Push-Ups

2/11

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Side Plank
(:20 sec each side)
3) Banded Pull-Aparts
4) Inchworms

A. In a 12 min Window:
Gymnastics Work

B. For Time:
400m Run
9 Wall Walks
400m Run
6 Wall Walks
400m Run
3 Wall Walks
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Kang Squats

A. 3 x 12
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
6 Cal Bike
6 Alt. DB Snatches
*add 2 reps to both mvnts each round
-3 min rest-
In a 9 min Window:
200m Row
10 Wall Balls
*add 5 wall balls each round

2/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 6
w/ an empty BB...
1) Kang Squats
2) Front Squats
3) Back Squats

*Allow 8-10 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 2
*establish a heavy 2
directly into...
2A. One Set of:
Back Squat x Max Reps
@ 5-10% of heaviest set of 2

B. Eight Rounds for Time:
5 Burpees
10 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 8
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Tempo Back Squat x 6
@ 32X1

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 KB Russian Swings
24 DB Devils Press
*Break up reps however you'd like

2/8

SATURDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Inchworm x 3
Scap Push-Up x 4
Push-Ups x 5
Alt. Rev. Lunges x 10

A. 25 min AMRAP:
400m Run
15 DB Thrusters
(50/35lbs)
15 DB Walking Lunges
(Farmers Hold)
400m Run
15 Devil's Presses

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2...
35 min AMRAP:
3000m Row (Buy-In)
direclty into...
AMRAP:
100 Box Jump Overs
100 Dballs Over Shoulder
100 DB Bent Over Row
*break up reps, however you'd like

2/7

FRIDAY

HXBXplus

Warm Up
Tabata x 12
w/ one DB...
1) Halos (left)
2) Halos (right)
3) Strict Press (left)
4) Strict Press (right)

A. "Positional Strength"
Twelve Sets of:
(6 intervals of each)
:20 sec on/:20 sec off
1) Ring Support Hold
2) Bottom of Push-Up Hold
*hold bottom position of push up with chest hovering just above ground

B. "Ninja"
Five Rounds for Time:
20 DU's
15 Pull-Ups
10 Burpees
5 Strict HSPU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Single DB Rom. DL
2) Plank to Pike
3) Cobra

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Superman Pulses between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Deadlifts
*add one DL each round
-3 min rest-
In a 9 min window:
100m Run
10 KB Swings
*add one rep to swings each round

2/6

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Cossack Squats
3) KB Swings
4) KB Kang Squats
(goblet hold)

*Allow 7 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 3
*Build to a heavy
immediately into...
2A. One Set of:
Back Squat x Max Reps
*5-10% drop of heaviest set performed in Part 1A

B. For Time:
1000m Row
40 Alt. Pistols
[scale = cossack squats]
40 Box Jump-Overs

HXBX

Warm Up
Tabata x 9
1) Jumping Lunges
2) Plank to Pike
3) Scap Push-Ups

A. EMOM x 12
:35 on/:25 off
1) BB Strict Press
2) Ab-Mat Sit-Ups
3) DB Shrugs
4) Bicycles

B. "Level Up"
In an 18 min Window:
5 Cals (MC)
5 Burpees
5 DB Clusters
*add one rep to all movements

2/5

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
Burpees x 10
Banded Pull-Aparts x 15
100ft Plate OH Carry

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

A. Every 10 min, for 4 Sets:
800m Run
8 Wall Walks
4 Bar Muscle-Ups
[scale = 8 Pull-Ups]
*Record all 4 times

HXBX

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

A. In a 16 min Window:
10-9-8...1
Curtsy Lunges
(10 each leg, 9 each leg, etc)
*5 Squat Jumps between each set

B. "Tag"
In a 16 min Window:
10 SA DB Hang C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

2/4

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ pair of DB's...
DB Burpee DL x 5
DB Death March x 10
DB Sumo DL x 5
DB Front Squat x 10

A. In an 18 min Window:
Deadlift x 4
Establish a heavy for the day

B. Two Rounds for Time:
750/600m Row
20 Toes to Bar
40 KB Alt. Lunges
(Farmers Hold; 24/16kg)

HXBX

Warm Up
Tabata x 8
1) KB Windmills (left)
2) KB Windmills (right)
3) KB Russian Swings
4) Cobra Pose

A. In an 8 min Window:
10-9-8...1
Bent Over Row
*:15 sec Hollow Hold between each set

B. "Point Break"
In an 16 min Window:
5 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*200m Run at the top of every 4 min

2/3

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank Hold
2) KB Swings
3) Goblet Squats
Followed by...
2 x 5
w/ an empty BB...
Snatch DL to Mid Thigh
Hang Power Snatch
OH Squat
Squat Snatch

*Allow 6 min to Warm Up Part A

A. EMOM x 10
Squat Snatch
1-5) 2 Reps
6-10) 1 Rep

B. Five Rounds for Time:
20 Wall Balls
(20/14lbs)
5 Squat Snatches
(135/95lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 Dball GM's between each set

B. "Tag"
In an 16 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Deadlifts
8 Lat Burpees over Bar
12 KB Swings