2/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Halting Snatch Deadlift
+
Hang Snatch
+
Snatch
*pause 2 sec above the knee, then stand it up, then perform Hang Snatch, then drop the Barbell, and immediately reset and snatch from the floor

B. For Time:
40/32 Cal Bike
20 Ground to OH (75/55lbs)
10 Lat. Burpees over Bar
400m Run
10 Lat. Burpees over Bar
20 Ground to OH
40/32 Cal Bike

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round

2/9

WEDNESDAY

HXBXplus

Warm Up
250m Row
Followed by...
Three Sets of:
w/ an empty BB...
3 Thrusters
3 Jumping Pull-Ups

A. "Fran Sandwich"
For Time:
1000m Row
directly into...
21-15-9 of:
Thrusters (95/65lbs)
Pull-Ups
directly into...
800m Run

B. Two Sets of:
Bulg. Split Squat x 10 (each leg)
Single Leg V-Ups x 20

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats
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
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ

2/8

TUESDAY

HXBXplus

Warm Up
Tabata x 20
1) Single Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. Every 10 min, for 4 Sets:
40/32 Cal Bike
20 DB Box Step-Ups (50/35lbs)
10 Wall Walks

HXBX

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

A. 3 x 12
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Superman Hold
2) Bicycles
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

2/7

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Handstand Hold
2) Bike
3) Plate OH Hold
4) Alt. Lat Lunges

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

or

20 min AMRAP:
5 Box Dips
10 Pike Push-Ups
15 KB Swings (24/16kg)

B. Three Sets of:
Single Leg Hip Bridge x 10
Hollow Hold x :30 sec

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

*Allow 4-5 min to Set Up for Part A

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

B. "Tag"
In a 24 min Window:
10 Push-Ups
10 Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run

2/5

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 KB Swings

A. Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Single Leg V-Ups
3) Straight Legged Sit-Ups

B. 25 min AMRAP:
400m Run
15 DB Thrusters (50/35lbs)
15 Walking Lunges (50/35lbs)
400m Run
15 Devil's Press (50/35lbs)

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 35 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

2/4

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Double KB OH Hold
3) Burpees to Bar

*Allow 5-6 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Shoulder Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. For Time:
10-9-8-7...1
Bench Press (3/4 Bodyweight)
Strict Pull-Ups

HXBX

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

A. 3 x 10:
Deadlifts
DB Rom. Deadlifts
B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

2/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Russian Baby Makers
2) Burpees
3) Floor Glute Bridges

A. Five Sets of:
BB Hip Thrusts x 8
Banded Face Pulls x 15

B. 10 min AMRAP:
30 DU's or 60 SU's
10 Alt. DB Snatches (50/35lbs)
5 SA DB OH Rev. Lunges (left)
5 SA DB OH Rev. Lunges (right)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

2/2

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set:
w/ an empty BB...
5 Muscle Cleans
5 Power Cleans
5 Squat Cleans
5 Thrusters

*Allow 6 min to load bar to opening weight for Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
3 Ring Muscle Ups
(or 6 Pull-Ups)
*Only 3 attempts at Cleans per set, but may adjust loads as they see fit throughout the workout. Please note total load lifted after all 8 sets.

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row

2) AMRAP:
6 Push-Ups
12 DB Step Overs

2/1

TUESDAY

HXBXplus

Warm Up
Tabata x 20
1) Single Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold/Rocks
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
50/40 Cal Bike
25 Burpee Box Jump Overs
(24"/20")
50/40 Cal Row
15 Devil's Press (50/35lbs)
30 DB Push Press (50/35lbs)

HXBX

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

A. 3 x 10:
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:
200 Run
18 KB Swings
36 DU's or 72 SU's

1/31

MONDAY

HXBXplus

Warm Up
Two Sets:
10 Cal Bike
20 Air Squats
Bear Crawl x 20 Steps
(forward & backward)

A. EMOM x 15
:35 on/:25 off
1) BB Split Squat (left)
2) BB Split Squat (right)
3) Strict HSPU's
4) DB Bent Over Row
5) Plank Hold

B. "The Ram"
For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
25 Toes to Bar
25 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 12 min Window:
Back Squat x 8
*build as comfortable

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

1/29

SATURDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Box Jumps
3) Burpees to Bar

A. Every 2 min, for 40 min:
(5 sets for Max Cals)
1) :90 sec Bike
2) 20 KB Walking Lunges
(32/24kg)
3) :90 sec Row
4) 30 Push-Ups

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 Alt. DB Snatches
*Members can split up reps however they would like

1/28

FRIDAY

HXBXplus

Warm Up
400m Row
20 Sumo KB DL's

*Allow 6 min to Warm Up for Part A

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
Barbell Hip Thrusts x 8
immediately into...
Three Sets of:
BB Hip Thrust Iso-Hold x 15-30 sec

HXBX

Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ

1/27

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
5 Cal Bike
5 Wall Climbs
5 Jumping Pull-Ups

*Allow 5 min to Set Up for Part A

A. Five Rounds for Time:
400m Run
20/15 Cal Bike
15 Toes-to-Bar
400m Run
40 Air Squats
*40 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. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

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 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

1/26

WEDNESDAY

HXBXplus

Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

A. Every 2 min, for 5 Sets:
3-Position Snatch
@ 75-80%
(high hang, mid thigh, 2" below knee- pause for 1 sec in each starting position)

B. Four Rounds of:
Against a 3 min clock...
400m Run
Max Reps of OH Squats (115/75lbs)
-rest 2 min-
*One score of total reps of OH Squats

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double KB Swings
3) Single Unders
4) Double KB Push Press
5) Box Jump Overs

1/25

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 Steps (forward)
Bear Crawl x 20 Steps (backward)
Suitcase Carry x 50 ft

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 8 @ 75+%
5) 8 @ 75+%
6) 8 @ 75+%
*Goal is to perform sets 4-6 at 5+% more than used for last weeks 10

B. 12 min AMRAP:
4 Strict HSPU's
6 Burpee Box Jump Overs (24"/20")
12 KB Swings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Most time spent in the YZ

1/24

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
1) Bike
2) Burpees to Bar
3) HR Push-Ups

A. Three Sets of:
Front-Racked Alt. Rev. Lunges
x 16 Reps
Max Strict Pull-Ups x :60 sec

B. Five Rounds for Time:
40 DU's or 80 SU's
20 Wall Balls (20/14lbs)
10 Chest to Bar's
(or 15 Pull-Ups)

HXBX

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

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) Jumping Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

1/22

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Sets of:
12 SA KB Press
12 Goblet Hold Rev. Lunges
12 SA KB Thrusters

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 KB Walking Lunges (24/16kg)
(switch every 20 reps)
400m KB Farmers Walk
(walk together, switch whenever)
40 Single-Arm KB Push Press
(switch every 10 reps)

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 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Box Jumps
12 Plate G2O
12 Wall Balls
12 Burpees
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

1/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 9
:35 on/:25 off
1) Light BB Clusters
2) Burpees to Bar
3) Row

A. Three Sets of:
Front-Racked BB Split Squats
x 10 (each leg)
Rev. Grip Pull-Ups
x Max Reps in :60 sec


B. 10 min AMRAP:
10 Thrusters (95/65lbs)
10 Bar Facing Burpees
10 Toes to Bar

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 10
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups

1/20

THURSDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squats
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 8 min to warm up for Part A

A. Every 2 min, for 5 Sets:
2 Snatch Lift-Offs
+
1 Snatch
@ 80-85% of 1-RM
(Snatch Lift-Off= floor to mid-patella, then pause for 1 sec, then return to floor)

B. Five Rounds for Time:
12 Pull-Ups
9 Deadlifts (135/95lbs)
6 Ground to OH (135/95lbs)

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 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "King of the Hill"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning

1/19

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Frog Jumps
2) Rot. Medball Tosses (left)
3) Rot. Medball tosses (right)

*Allow 5 min to set up for Part A

A. Every 10 min, for 40 min:
800m Run
60 DU's or 120 SU's
40 Alt. DB Snatches (50/35lbs)
20 Alt. Pistols or 50 Air Squats
*Record all 4 times

HXBX

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

A. Three Sets of:.
Bench Press x 8
directly into...
Two Sets of:
DB Fly's x 12

B. "Tag"
In a 20 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Power Cleans
8 Deadlifts
8 Cals (MC)