4/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
200m Row
10 Burpees

A. Five Sets of:
Bulg. Split Squat x 10
(10 each leg)
Leg Pulses x 20

B. Three Rounds for Time:
500m Row
400m Run

HXBX

Warm Up
200m Run
Followed by...
Inchworms x 10
Banded GM's x 10

A. EMOM x 9
:35 on/:25 off
1) KB Sumo DL
2) Bulg. Split Squat Jumps
(left)
3) Bulg. Split Squat Jumps
(right)

B. "Tag"
In a 20 min Window:
5 BB/DB Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
200m Run

4/17

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
KB Swings x 10 (light)
Goblet Squat x 10

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Clean Lift-Off
+
Power Clean
*Build to a heavy for the day

B. 12 min AMRAP:
12 Toes to Bar
12 Box Jump-Overs
12 Single DB Step-Overs
(50/35lbs; hold DB any way)

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. EMOM x 12
:35 on/:25 off
1) Close Grip Bench Press
2) Mountain Climbers
3) DB Skull Crushers
(on floor)
4) Knee Tucks
(on floor)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

4/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Kang Squat x 8
Cossack Squat x 16
Hollow Hold x :30 sec

A. For Time:
50 SL V-Ups
50 KB Swings
(24/16kg)
50 Wall Balls
(20/14lbs)
50/40 Cals (MC)
50 Wall Balls
50 KB Swings
50 SL V-Ups
*35 min TIME CAP

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 10 min Window:
Deadlift x 8
*Build as comfortable

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to Devil Press

4/15

TUESDAY

HXBXplus

Warm Up
500m Row
*conversational pace
One Set of:
w/ pair of DB's
5 Strict Press
5 Push Press
5 Push Jerk

*Allow 7 min to Warm Up Part A

A. Six Sets of:
Push Press x 1
+
Push Jerk x 2
*Start around 70% of 1RM

B. Five Sets for Time:
Alt DB Snatches x 20
(10 each arm)
12 Burpees over DB

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Bicycles
3) DB Rev. Fly's
4) SL V-Ups

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's

4/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Banded Lat Pull-Downs x 10
50ft OH Plate Carry
HS Hold x :15 sec

*Allow 5 min to Set Up Part A

A. "Gymnastics Work"
In a 15 min Window:
Jumping Pull-Ups x 5
Negative Pull-Ups x 3
Strict Pull-Ups x 3
KIpping Pull-Ups x 5
Jumping Bar MU x 3
Bar MU Attempt x 3
Free Work on Bar in remaining time

B. 10 min AMRAP:
10 Strict HSPU's
20 Cal row
30 DU's

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 20 min Window:
800 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls

4/12

SATURDAY

HXBXplus

Warm Up
200m Medball Run

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

A. For Time:
In teams of 2...
75 Burpee Box Jumps
1000m Medball Run
(20/14lbs)
150 Push-Ups
1000m Medball Run
300 Air Squats
*40 min TIME CAP
(run together; only 1 person holding medball at a time)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
200m Run

4/11

FRIDAY

HXBXplus

Warm Up
Two Sets of:
w/ a pair of DB's
5 Cal Row
10 Kang Squat
(Front-Rack Hold)
10 DB Front Squat
10 DB Death March

A. Every 7 min, for 5 Sets:
750m Row
10 Deadlifts
(225/155lbs)
4 Wall Walks
*Record all 5 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 12 min Window:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In an 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)
20 Air Squats

4/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Hollow Rocks
2) Superman Hold
3) HR Push-Ups
4) Static Hang

A. Gymnastics Practice
Every 2 min, for 9 Intervals:
1) Kipping/Butterfly
(Pull-Ups, C2B's)
2) L-Sit Hold
(on boxes)
3) Handstand Hold/Walk
*Give yourself :20-:30 sec of rest at the end of each interval

B. Three Sets of:
4 min AMRAP:
5 Push-Ups
10 Pull-Ups
15 KB Swings (24/16kg)
-rest 1 min between each-
*Record all 3 scores

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200m Run
18 KB Swings
36 DU's or 72 SU's

4/9

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Plate Jumps
Followed by...
Tabata x 6
1) DB Strict Press (light)
2) Hanging Knee Tucks
3) Hollow Hold

*Allow 6 min to Warm Up Part A

A. Five Sets of:
Push Press x 2
+
Push Jerk x 3
*Start around 60% of 1RM

B. 12 min AMRAP:
15/12 Cals (MC)
15 Toes to Bar
50 DU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) BW Rev. Lunges

A. In a 9 min Window:
Three Sets (minimum):
Goblet Squats x 8
(heel elevated on plate)
KB Curtsy Lunges x 16
(8 each leg)

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

1) Bike

2) AMRAP Style:
3 Dballs Over the Shoulder
6 Dball Power Cleans
(alt. shoulers)
9 DB Push Press

4/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Handstand Hold
2) Cossack Squat
3) HR Push-Ups

A. Three Sets of:
Alt. Pistols x 16
(8 each leg)
Renegade Rows x 16
(8 each arm)

B. For Time:
40 Wall Balls (20/14lbs)
800m Run
30 Wall Balls
400m Run
20 Wall Balls

HXBX

Warm Up
Tabata x 6
1) Plank to Pike
2) Plank
3) Burpees

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Mountain Climbers
3) DB/BB Skull Crushers
4) SL V-Ups

B. "Tag"
In a 20 min Window:
6 Push-Ups
8 DB Thrusters
10 Wall Balls
12 Ab-Mat Sit-Ups
200m Run

4/7

MONDAY

HXBXplus

Warm Up
Two Rounds of:
Single DB OH Carry
(50ft each arm)
10 SA DB Press
(10 each arm)
10 DB Goblet Rev. Lunges

*Allow 4-5 min to Set Up/Warm Up Part A

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Hang Snatch
*Lift-Off = 2 sec pause at mid patella

B. Three Sets for Max Reps:
2 min on/2 min off
1 min of Hang Squat Cleans
(115/75lbs)
1 min Box Jumps
(24"/20")
*one score of max reps

HXBX

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

A. In a 12 min Window:
Back Squat x 6
@41X1

B. "Level Up"
In a 15 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round

4/5

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Bent Over Row
3) OH Squat

A. For Time:
400m Run
21 Deadlifts (205/155lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

B. Three Sets of:
Hip Thrusts x 8

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Step-Ups
3) HR Push-Ups

A. "Tag"
In a 30 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

4/4

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
10 Cals (MC)
20 BW Walking Lunges
10 Empty BB Back Squat
20 KB Swings (light)

*Allow 10 minutes to Warm Up/Set Up Part A

A. "Ten-Minute Capacity Test"
For Max Reps:
4 min Max Cal Row
-rest 1 min-
3 min Max Pull-Ups
-rest 1 min-
2 min Max Back Squat
(75% of bodyweight)
*BB can be taken from rack
-rest 1 min-
1 min Max Shoulder to OH
(135/95lbs)
*BB can be taken from rack
*One score of max Reps

B. Three Sets of:
KB Cossack Squat x 8
(each leg; goblet hold)
Hanging Strict Leg Raises x 10

HXBX

Warm Up
Tabata x 10
1) Burpees
2) DB Rom. DL
3) Hollow Hold
4) Superman Hold
5) Plank to Pike

A. In a 10 min Window:
Deadlift x 6
@ 4 sec down & up

B. "Level Up"
In an 18 min Window:
10 Cals (MC)
10 Russian KB Swings
10 Box Jumps
*Add two reps to all mvnts each round

4/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean x 1.1
*rest 10 seconds between singles/build to heavy

B. Ten Rounds for Time:
3 Power Cleans (165/115lbs)
3 Bar Facing Burpees
*Time Cap 14 minutes

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Box Dips
4) Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)

4/2

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Strict Press
(light)
2) Cossack Squats
3) Plate Jumps
(focus is speed)

*Allow 6-8 min to Warm Up Part A

A. Five Sets of:
Push Press x 5
*start at 60% of 1RM and build from there

B. Three Rounds of:
Against a 5 min clock...
15 Cal Row
20 Wall Balls (20/14lbs)
50 DU's
*Record al three times

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 12 min Window:
Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

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
6 DB Clusters
*add two cluster each round

4/1

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Pull-Aparts
2) Kip Swing Practice
3) OH Plate Walk

A. Every :90 sec, for 4 Sets:
(8 intervals)
1) Burpee Pull-Ups x 8-10
2) Handstand Hold x :45 sec

B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toes to Bar
9 G2O
18 Toes to Bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Renegade Rows
4) Hollow Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges

3/31

MONDAY

HXBXplus

Warm Up
250m Row @ easy
150m Row @ medium
100m Row @ fast
Followed by...
Tabata x 6
1) Lat. Burpees over Row
2) HR Push-Ups
3) Hollow Hold

A. 30 min AMRAP:
10 Renegade Rows
(50/35lbs)
15 Box Jumps (24"/20")
20 SA DB Thrusters
(10 each; 50/35lbs)
25 Ab-Mat Sit-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters

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

1) Row

2) AMRAP:
12 KB Swings
12 Wall Balls

3/29

SATURDAY

HXBXplus

Warm Up
100ft KB Farmers Carry
Followed by...
4 min AMRAP:
4 Inchworms
8 Banded GM's
12 Hollow Rocks
16 Air Squats

A. For Time:
In teams of 2...
150 Front Squats
(135/95lbs)
125 Toes to Bar
100 Strict HSPU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Hollow Rocks
5) Superman Hold
6) Air Squats

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cals in remaining time

3/28

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an empty BB...
100m Row
5 GM's
5 Front Squats
5 Back Squats
5 Kang Squats

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Hang Squat Clean
+
Squat Clean
*Open around 60% and build from there

B. Four Rounds for Time:
300m Row
16 Alt. DB Snatches
(50/35lbs)
10 Burpees
*18 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) KB Swings (light)
2) Burpees
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) Strict Press
2) Jumping Lunges
3) Plate Thrusters
4) Cossack Squats

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
10 Lat. Burpees over Bar
12 Push-Ups
100m Run

3/27

THURSDAY

HXBXplus

Warm Up
100 Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Squat Clean
3) Thruster

A. EMOM x 20
1) Bulg. Split Squat x 8
(left leg)
2) Bulg. Split Squat x 8
(right leg)
3) BB Bent Over Row x 8
4) Ab-Mat Sit-Ups x 15-20

B. 8 min AMRAP:
12 Box Jumps
(24"/20")
6 Power Cleans
(155/105lbs)

HXBX

Warm Up
Tabata x 8
1) Burpee Broad Jump
2) Dead Bugs
3) BW Rev. Lunges
4) Superman Hold

A. EMOM x 12
:35 on/:25 off
1) KB Sumo DL
2) Flutter Kicks
3) KB/DB Rev. Lunges
4) Hollow Rocks

B. "King of the Hill"
In an 18 min Window:
12 Cals (MC)
16 Box Jumps
20 Wall Balls