2/17
FRIDAY
HXBXplus
TBD
HXBX
Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)
A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable
B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)
2/16
THURSDAY
HXBXplus
Warm Up
200m Run
*Nasal breathing only
Followed by...
Two Sets of:
Box Step-Up x 10
Kip Swing x 10
A. For Time:
1200m Run
30 Box Jump Overs (24"/20")
30 Toes-to-Bar
800m Run
20 Box Jump Overs
20 Toes-to-Bar
400m Run
10 Box Jump Overs
10 Toes-to-Bar
*40 min TIME CAP
HXBX
Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Hollow Hold
A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Incline Push-Ups
[on bar]
3) DB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Russian Twists
B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off
1) Row or Bike
2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder
2/15
WEDNESDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpees over Bar x 3
BB Rom. DL x 3
BB Back Squat x 3
A. In a 20 min Window:
Back Squat
1-3) 3 @ 90-94%
4) Max Reps @ 85%
B. Three Rounds for Time:
40 Cal Row
30 Wall Balls (20/14lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Rom. DL
2) Burpees
3) Cossack Squats
A. In a 15 min Window:
Back Squat x 12
*Build as comfortable
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Lat. Burpees over Bar
4) Wall Balls
2/14
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
Strict Press x 4
Push Press x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4
A. Every :90 sec, for 8 Sets:
Jerk Dip
+
Jerk with a Pause
*Hold bottom of dip for 2 sec
[establish a heavy]
B. Every 4 min, for 16 min
20/16 Cal Bike
10 Strict HSPU
20 Push-Ups
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Scap Push-Ups
3) HR Push-Ups
A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses
B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings
2/13
MONDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Box Jumps
3) Plate Ground to OH
4) Empty BB Squat Clean
A. In a 20 min WIndow:
Establish a 1RM
Clean
B. "2008 Games Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)
HXBX
Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's
A. In a 12 min Window:
BB Hip Thrusts x 8
Banded Sissy Squats x 16
B. "Tag"
In a 20 min Window:
1600m Run (Buy-In)
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
8 Alt. DSB Snatches
12 Cals (MC)
*Run is split in 200m intervals
2/11
SATURDAY
HXBXplus
Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Plank Hold
3) Superman Pulses
4) HR Push-Ups
A. 30 min AMRAP:
500/400m Row
40 Alt. Rev. Lunges
(w/ one KB; 24/16kg))
30 KB Swings
20 Push-Ups
10 Toes to Bar
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:
4000m Row (as a team)
directly into...
AMRAP:
10 DB Box Step-Ups
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP
2/10
FRIDAY
HXBXplus
Warm Up
Tabata x 6
1) Burpees
2) Push Jerk w/ emtpy BB
3) Split Jerk w/ empty BB
*Allow 4 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
Jerk Dip w/ pause
+
Push Jerk
+
Split Jerk w/ pause
*Hold bottom of dip for 2 sec, then hold receiving position of split jerk for 2 sec
B. "Open Event 21.1"
For TIme:
1 Wall Walk
10 DU's
3 Wall Walks
30 DU's
6 Wall Walks
60 DU's
9 Wall Walks
90 DU's
15 Wall Walks
150 DU's
21 Wall Walks
210 DU's
*15 min TIME CAP
HXBX
Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's
*Allow 4 min to Warm Up Part A
A. EMOM x 9
:35 on/:25 off
1) DB Single Arm Curls
2) Deficit Plate Push-Ups
3) Jumping Lunges
B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats
2/9
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
GM's x 5
Deadlifts x 5
Front Rack Lunge x 5 (each)
Back Squat x 5
*Allow 5 min to Warm Up/Set Up Part A
A. Five Rounds for Time:
400m Run
12 Front-Racked Alt. Lunges
(135/95lbs)
12 Back Squats
*Barbell must be taken from ground
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:
Three Sets (minimum) of:
Deadlift x 6
Banded Sissy Squats x 12
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 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round
2/8
WEDNESDAY
HXBXplus
Warm Up
Tabata x 9
1) Banded GM's
2) Alt. DB Snatches (light)
3) Burpee Broad Jump
*Allow 5 min to Warm Up/Set Up Part A
A. Every 2 min, for 4 Sets:
Banded Deadlift x 10
@35% of 1RM
*Allow 5 min to Warm Up/Set Up Part B
B. Every 6 min, for 3 Sets:
500/400m Row
15 Pull-Ups
12 Deadlifts (225/155lbs)
HXBX
Warm Up
4 min AMRAP:
100m Run
Inchworms x 3
Burpees x 6
Air Squats x 9
A. In a 9 min Window:
Three Sets (minimum) of:
DB Shoulder Fly's x 10
DB Shrugs x 15
Banded Pull-Aparts x 20
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
2/7
TUESDAY
HXBXplus
Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Thruster x 4
*Allow 8 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
Clean x 1
@ 80-95% of 1RM
B. "Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose
A. In a 10 min Window:
Four Sets of (minimum):
Bench Press x 8
(1 sec pause at bottom)
DB Kick Backs x 12
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses
B. "King of the Hill"
In a 16 min Window:
18 Push-Ups
24 Alt. DB Snatches
30 Cals (MC)
2/6
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Lat. Burpees over Bar
2) Box Jumps
3) Jumping Pull-Ups
A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Wall Balls
HXBX
Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10
A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB/DB Rev. Lunges
3) BB Back Squats (light)
B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run
2/4
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 4
1) Hollow Hold
2) Superman Pulses
A. Every 7 min, for 6 Sets:
20/15 Cal Row or Bike
200m Run
10 Pull-Ups
*These should be sprint Intervals
HXBX
Warm Up
200m Run
Followed by...
Three Rounds
:20 on/ :15 off
1) Thrusters w/ Plate
2) Jumping Lunges
3) Hollow Hold
A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like
2/3
FRIDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Box Jumps
2) Empty BB Rom DL
3) Wall Walks
A. In a 16 min Window:
Four Sets of:
Deadlift x 6 @ 75% 1RM
*Includes Warm Up Time
B. "Open Event 22.1"
15 min ARMAP:
3 Wall Walks
12 Alt. DB Snatches (50/35lbs)
15 Box Jump Overs
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats
A. In a 12 min Window:
Four Sets (minimum) of:
BB Hip Thrusts x 6
DB Seated Strict Press x 12
B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run
2/2
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
Clean Grip Rom DL x 4
Clean High Pull x 4
Front Squat x 4
Hang Clean x 4
Push Jerk x 4
Split Jerk x 4
A. In a 10 min Window:
Hang Clean
+
Clean
+
Jerk
*Build to a heavy Complex
directly into...
EMOM x 5
Clean & Jerk
@ 75-85% of 1RM
B. For TIme:
400m Run
40 DB Clusters (50/35lbs)
400m Run
HXBX
Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank
A. In a 12 min Window:
Deadlift x 5
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Plank Walks
3) SL Sit-Ups
B. "Partner Frenzy"
Six Rounds of:
2:30 on/:30 off
1) Row
2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's
2/1
WEDNESDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Alt. DB Snatches x 10
Plank to Pike x 10
Cossack Squat x 10
A. For TIme:
1000m Row
100 DU's
50/40 Cal Bike
25 HSPU's
50/40 Cal Bike
100 DU's
1000m Row
HXBX
Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups
A. In a 10 min Window:
Tempo Bench Press x 6
(4 sec down)
Plate Deficit Push-Ups x 8
B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) KB Curtsy Lunges
4) Hanging Knee Tucks
1/31
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 6
KB Rom. DL x 8
KB Russian Swings x 10
A. In a 20 minute Window:
Back Squat
1-3) 2 @ 90-94%
4) Max Reps @ 85%
*Includes Warm Up Time
B. Two Rounds for Time:
400m Run
20 Thrusters (95/65lbs)
10 Lat Burpees over Bar
HXBX
Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5
A. EMOM x 9:
:35 on/:25 off
1) DB Seasaw Rows
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses
B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls
1/30
MONDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Burpee Pull-Up
3) KB Swings (light)
*Allow 6 minutes to Warm Up Part A
A. Three Sets for Max Reps:
Strict Press
@ 80% of Body Weight
B. For Time:
10 Wall Balls (20/14lbs)
1 Strict Pull-Up
9 Wall balls
2 Strict Pull-Ups
8 Wall Balls
3 Strict Pull-Ups
....
1 Wall Ball
10 Strict Pull-Ups
HXBX
Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms
A. In a 12 min Window:
Tempo Back Squat x 4
@32X1
*4 Single Leg DL between each set
B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB
1/28
SATURDAY
HXBXplus
Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Inchworms
3) Cossack Squats
4) Wall Walks
5) Jumping Pull-Ups
6) Rev. Lunges
A. 35 min AMRAP:
In teams of 2...
10 Bar Muscle-Ups
[or 30 Pull-Ups]
20 DB Box Step-Overs
(50/35lbs; 24"/20")
30 Synchro DB Snatches (50/35lbs)
400m Run (together)
*Divide reps evenly, except run is together
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges
A. "Tag"
In a 30 min Window:
400m Run (together)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees
*Split up reps however you like
1/27
FRIDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Rounds of:
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4
*Allow 5 min to Warm Up Part A
A. Every 2 min, for 7 Sets:
Clean x 3
50-75% of 1RM
*Start at 50% and build from there
B. For Time:
40 Cal Bike
or
50 Cal Row
30 Toes-to-Bar
20 Power Cleans (155/105lbs)
HXBX
Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
One Round of:
Inchworms x 10
Banded GM's x 10
A. Every :90 sec, for 3 Sets:
:60 on/:30 off
(9 intervals)
1) BB Strict Press
2) KB Rev. Lunges
3) Box Jumps
B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps
1/26
THURSDAY
HXBXplus
Warm Up
Tabata x 18
1) KB Halo (left)
2) KB Halo (right)
3) KB Rom. DL
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)
A. Every 8 min, for 4 Sets:
(32 total minutes)
500/400m Row
400m Run
20 Russian KB Swings (32/24kg)
HXBX
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5
A. In a 10 min Window:
Back Squat x 6
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) SL V-Ups
B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Bike
3) DB Front Squats
4) Jumping Pull-Ups