4/12

MONDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :30 sec each
Couch Stretch x :30 sec each

A. One Set:
Bear Crawl (forward) x 30 ft
Bear Crawl (backward) x 30 ft
Single Leg Broad Jump x 10 each

B. In a 18 min Window:
Find 1RM Front Squat

C. Three Rounds for Time:
Run 400m
8 Front Squats
(70% of your 1RM Front Squat)
*Barbell must be taken from the Ground
*20 min TIME CAP

HXBX

Warm Up
Group 1)
Farmers Carry x 200m
Group 2)
Row until Group 1 is done

A. EMOM x 9
1) Bulg Split Squats x 8 each
2) DB/KB Front Squats x 10
3) Banded GM's x 12

B. "Tag"
In a 25 min Window:
100m Row
8 Pull Ups
8 Push-Ups
8 Power Cleans (BB/DB)
8 Burpees

4/10

SATURDAY

HXBXplus

Warm Up
Run 200m
Followed by...
Frog Stretch x :60 sec
Couch Stretch x :30 sec
(each side)
Inch Worms x 5
Scap Push Ups x 10
Jumping Squats x 15

A. "Tag"
In a 30 min Window:
100m Run
8 BB Push Press
10 BB Bent over Rows
12 Box Jumps

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Butt Kickers
3) Hollow Rocks

A. 5 Rounds:
Farmers Carry
w/ partner
50m Farmers Carry
Followed by...
EMOM x 6
1) Squat Curls
2) Banded Crunch + Ext.

B. "Tag"
In a 33 min Window:
33 Cals (MC)
33 Devil's Press
33 KB Goblet Squats
33 KB Swings
33 Box Jumps
33 Wall Balls
*Members can split up reps however they'd like

4/9

FRIDAY

HXBXplus

Warm Up
With a PVC Pipe
PVC Pass Through x 10-12
PVC Behind the Neck Press x 10-12
PVC OH Squats x 10-12
*opportunity to work on shoulder and OH squat mobility

A. In a 15 min Window:
Establish a heavy 5...
Overhead Squats

B. "Strict JT"
For Time:
21-15-9
Strict HSPU
Strict Ring Dips
Strict Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
:30 on/:20 off
1) Static Hold
2) Squat Jumps

A. EMOM x 6:
:40 on/:20 off
1) Plate/Slamball Squats
(holding weight outfront)
2) KB Goblet Hold Rev. Lunges

B. "King of the Hill"
In a 10 min Window:
Row/Bike/SkiErg
*Looking for most yellow zone during this time
directly into..

C. "Tag"
In a 12 min Window:
100m Run (each)
40 Burpees to Plate
80 Plate to Overhead
*Split up reps however they'd like

4/8

THURSDAY

HXBXplus

Warm Up
Jefferson DL x 10
(very slow)
Followed by...
Empty BB Complex
Three Rounds
Rom. DL x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squats x 3
Hang Squat Cleans x 3
*use this warm up to go over clean pulls, muscle cleans, and hang squat cleans in-depth for new Members

A. Every :90 sec, for 5 Rounds:
8 Deadlifts

B. For time:
800m Run
20 Deadlifts (155/105)
30 Box Jumps
40 Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Plate to Overhead
2) Burpees to Plate

A. In a 15 min Window:
3 x 12
DB Fly's
BB Strict Press
DB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Weights SL Sit-Ups
2) Knee Tucks
3) Plank Up Downs

B. "Level Up"
In a 9 min Window:
10 Cal Bike
10 Ab-Mat Sit-Ups
-3 min rest-
In a 9 min Window:
10 Cal Row
10 KB Swing+Squat

4/7

WEDNESDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :30 sec
(each side)
Couch Stretch x :60 sec
(each side)
Followed by...
Every :90 sec, for 6 min:
:30 sec each
1) Bear Crawl + Hollow Hold
2) Paloff Hold
3) Russian Step Ups
4) Banded Walks + Banded Squats

A. In a 15 min:
Back Squat
1) 5 Reps @ 65-70%
2) 3 Reps @ 75-80%
3) 1 Rep @ 85-90%
4) 8 Reps @ 75%
5) 8 Reps @ 75%
6) 8 Reps @ 75%

B. Four Rounds for Time:
20/15 Cal Bike
40 KB Lunges (24/16kg)
(20 each leg)

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
DB Hammer Curls x 12

B. "King of the Hill"
In a 20 min Window:
8 BB DL's
10 Lat. Burpees over Bar
12 Cals (MC)
*Most time spent in the Yellow Zone

4/6

TUESDAY

HXBXplus

Warm Up
14/12 Cal Bike or Row
Followed by...
Static Hang x Max Time
Wall Sit x :60-:90 sec

A. In a 15 min Window:
Clean & Jerk Practice

B. "18.1"
20 min AMRAP
8 Toes to Bar
10 SA DB Hang Clean & Jerk (50/35)
14/12 Cal Row or Bike

HXBX

Warm Up
12 Cals (MC)
Followed by...
Air Squats x 10
Scap Push Ups x 15
Plank Shoulder Taps x 20

A. 3 x 10
Supinated BB Bent Over Row
Wide Grip Push Ups
directly into...
Three Rounds:
:20 on/:20 off
1) Hollow Hold
2) V-Ups
3) Bicycles

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
100m Run
10 Wall Balls
10 DB Hang Squat Cleans
-3 min rest-
In a 5 min Window:
"Pipeline"

4/5

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
A. Two Rounds Plank Shoulder Taps x :30 sec
Air Squats x :30 sec
Rest :20 sec
Plank Walks x :15 sec (each direction)
Jumping Squats x :30 sec
Rest :20 sec
Wall Climbs x :30 sec
Rest :15 sec
Burpee Broad Jumps x :30 sec

B. 4 Rounds for Time:
In teams of 2...
400m Row (both complete)
80 Wall Balls (20/14)
80 Push-Ups
*Wall Balls and Push-Ups can be split up however you like (80 total)

HXBX

Warm Up
Tabata x 9
1) Banded GM's
2) Body Weight Lunges
3) Air Squats

A. In a 12 min Window:
Back Squats x 8
*Members can choose to build in weight and how many sets they do.

B. "Tag"
In a 22 min Window:
100m Row
11 Air Squats
11 Alt. DB Snatches
11 Box Jumps

4/2

FRIDAY

HXBXplus

Warm Up
Russian Baby Makers x 10
Jefferson DL x 10
Followed by...
Two Sets:
:30 sec each side
1) Banded Palloff Hold
2) Banded Lat Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*little rest as possible

A. 8-10 min of :
Gymnastic Practice

B. For Time:
50/40 Cal Row
40 DL's (225/155)
50/40 Cal Row

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Burpees

A. Two Sets of:
Strict Press x 8
DB Shoulder Flys x 10

B. "Point Break"
In a 30 min Window:
100m Run
9 DB/BB Deadlifts
9 Wall Balls
9 DB/BB Squat Cleans
9 Burpees
9 DB/BB Push Press
9 Burpees

4/1

THURSDAY

HXBXplus

Warm Up
Banded Scarecrow x 10
Wall Slides x 5 @ 3131
Scap Pull-Ups x 10-15
Followed up...
9 min EMOM
1) Press from Jerk x 5
2) Tall Jerks x 5
3) Butt Kickers x 20

A. Two Sets:
DB Shoulder Press x 8 @ 2111
Supine Ring Rows x 8 @2111
DB Skull Crushers x 8 @2011
Strtict TTB/KTC x 8 @2110
-rest 45 sec between each-

B. Five Rounds:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Body Weight Lunges

A. 3 x 12
DB Curls
Plate Halos
(12 each direction)
directly into..
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Hanging Knee Tucks
3) Mountain Climbers

B. "Capture the Flag"
25 min AMRAP
Two Rounds Buy In of:
50 KB Swings
50 Air Squats
50 Goblet Hold Lunges
Max Cals in remaining time...
*Most Cals wins. One Male and One Female Winner.

3/31

WEDNESDAY

HXBXplus

Warm Up
2 Rounds
100m Row Challenge

Every :90 sec for 9 min:
1) :30 Bear Crawl + :30 Hollow Hold
2) :30 sec Paloff Hold Squats (each side)
3) Static Hang x :30 Pronated, :30 Supinated

A. 5 sets:
Back Squat x Heavy Set of 3 Reps
-rest 2 min between-

B. 'Karen'
For time:
150 Wall Balls (20/14)

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. In a 5 min Window:
Establish a moderately heavy set of 8 Bench Press
-2 min rest-
In a 5 min Window:
DB/BB Floor Skull Crushers
*sets of 8

B. "Level Up"
In an 9 min Window:
5 Cal Bike
5 Push-Ups
*add one cal and one push-up each round
-rest 2 min-
In a 9 min Window:
100m Run
10 Dball over Shoulder
*add 1 dball each round

3/30

TUESDAY

HXBXplus

Warm Up
Two sets of:
:30 on each side
1) Banded Palloff Hold
2) Banded Lateral Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*move through with as little rest as possible

A. Every :90 sec for 15 min:
2 Snatch Lift-Offs + Low Hang Snatch
*pause 2 sec on Lift-Offs

B. 12 min AMRAP
6 Power Snatches (135/95)
9 Burpees Over the Bar
12 TTB

HXBX

Warm Up
Group 1) Row x 3 min
Group 2) 3 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. In a 12 min Window:
10-9-8...1
BB Bent Over Row
* 5 DB Rev. Fly's between

B. "Capture the Flag"
Five Rounds:
In a 5 min Window:
3:30 min on/:90 off
10 BB Thrusters
Max Cals in remaining time
*Most Calories total over 5 rounds wins (one male/one female)

3/29

MONDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :60 sec (each side)
Couch Stretch x :60 sec (each side)
Followed by…
Tabata x 8 sets
Odd) Butt Kickers
Even) Double Overhead Hold

A. 30min AMRAP
In teams of 2:
800m Run
80 DB Lunges (goblet hold-50/35lbs)
*20 each before switching
40 SA DB Push Press
*10 each before switching

HXBX

Warm Up
200m Run
directly into...
Air Squats x 10
*one sec pause at bottom
Plank to Pike x 10
A. In a 15 min Window:
10-9-8...1
DB or BB Front Squat
*take from ground or rack
V-Ups

B. "Tag"
25 min Window:
4 Burpees
6 BB DL's
8 Box Jumps
12 KB Swings
24 SU's

3/27

SATURDAY

HXBXplus Outdoors

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 Thrusters
4 Push Press
7 Burpees
40 DU's or SU's

HXBX Outdoors

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 Thrusters
4 Push Press
7 Burpees
40 DU's or SU's

3/26

FRIDAY

HXBXplus

Two Sets:
Banded Palloff Hold (30 sec each)
Banded Squats
Side Plank Hold (30 sec each)
Russian Step-Ups

A. In a 15 min Window:
Three Sets:
Back Squat x 6 @65+%

B. "Little Giza"
For Time:
25 Pull-Ups
50 Wall Ball Shots (20/14)
100 DU's or 200 SU's
50 Wall Ball Shots
25 Pull-Ups
*16 min TIMECAP

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang

A. In a 15 min Window:
4x10
Seated Strict Press
Banded Tricep Ext.
DB Shrugs

B. "Level Up"
In a 20 min Window:
5 Cal Bike or Row
5 Devils Press
*Go up by 1 Cals and 1 Devils Press each round

3/25

THURSDAY

HXBXplus

Warm Up
3 min Bike or Row
*Nasal Breathing only
directly into...
One Round:
15 Air Squats+10 Push-Ups+5 Pull-Ups

A. Six Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3-4) 2 @80-83%
5-6) 2 @ 85-88%

B. 12 min AMRAP:
3 DB Beast-Makers (50/35lbs)
*Beast-Maker = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to OH
6 Strict Pull-Ups
9 Burpees

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 8
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Weighted SL Sit-Ups
2) Knee Tucks

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 BB Deadlifts
*add two reps to both
-rest 2 min-
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls after each 200m Run

3/24

WEDNESDAY

HXBXplus

Warm Up
400m Run
5 Broad Jumps
10 Plank to Pike
20 Body Weight Lunges

A. EMOM x 30
1) 12 BB DL's (moderately heavy)
2) 16 Single-Arm DB Presses (8 each)
3) 16 Box Jump Overs (24"/20")
4) Max Cal Bike
5) Rest
*score is total Cals on Bike across the 6 sets

HXBX

Warm Up
Group 1) Bike x 3 min
Group 2) 3 min AMRAP:
5 Burpees
10 Light Goblet Squats
20 Light Goblet Hold Lunges

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "Tag"
16 min AMRAP
16 DB Squat+Curl
32 Box Jumps

3/23

TUESDAY

HXBXplus Outdoors

Warm Up
4 min AMRAP:
4 Cal Bike
4 Plank to Pike
4 HR Push-Ups

A. Three Sets:
KB Bent Over Row
Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) Leg Pulses

B. 18 min AMRAP:
200m Run
12 SA Hang Squat Cleans (50/35lbs)
(6 each)
16 Goblet Squats

HXBX Outdoors

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. 3 x 12
DB Rev. Flys
Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Superman Hold
2) Heel Touches
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 1 rep each round
-3 min rest-
In an 9 min Window:
4 Turkish Get-Ups (each)
4 KB Swings
*add 2 reps each round

3/22

MONDAY

HXBXplus Outdoors

Warm Up
10/7 Cal Bike
Followed by...
Two Sets:
4 Inchworms
8 Air Squats

A. 10-9-8...1
Front Squats
*5 Push-Ups between each

B. Three Rounds for Time:
15/12 Cal Bike
24 KB OH Rev. Lunges (16/12kg)
48 DU's or 96 SU's

HXBX Outdoors

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 30 min Window:
4 V-Ups
6 Push-Ups
8 KB Swings
10 Box Jumps
100m Run

3/20

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Cobra
2) Single Unders
3) Light Alt. DB Snatches

B. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion:
25 DU's or 50 SU's
10 Box Jumps
100m Run
10 Alt. DB Hang C & J's
(50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Light DB Clean & Jerks
2) Light Alt. DB Snatches
3) Jumping Knee Tucks

A. "Tag"
In a 35 min Window:
You Go, I Go Fashion...
200m Run
8 Box Jumps
10 Alt. DB Snatches
12 Alt. DB C & J's

3/19

FRIDAY

HXBXplus

Open
"21.2"

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank to Pike
3) Butt Kickers
4) Plank Shoulder Taps

A. Three Sets:
DB Strict Press x 8
DB Push Press x 10
DB Shrugs x 12

B. "Level Up"
In a 9 min Window:
50m KB Farmers Carry
10 Cal Row
*add 2 Cals to Row
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Dball Cleans
(Alt. Shoulder)
*add one rep to each mvnt