3/13

MONDAY

HXBXplus

Warm Up
12-9-6
Burpees
Empty BB GM's

A. In a 12 min Window:
Four Sets of...
Banded Deadlifts x 10
@ 45% of 1RM

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*Allow 5 min to warm up Back Squat

A. In a 10 min Window:
Back Squat x 5
*Build as comfortable

B. "Tag"
In a 25 in Window:
5 DB Deadlifts
6 Push-Ups
7 DB Front Squats
8 KB Swings
9 Wall Balls
100m Run

3/11

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 10
1) DB Front Squat (light)
2) HR Push-Ups
3) Cossack Squat
4) Side Plank (left)
5) Side Plank (right)

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 Walking Lunges
(Farmers Carry; 24/16kg)
400m KB Farmers Carry
40 SA KB Push Press
*Divide KB mvnts up however you'd like

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Inchworms
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
directly into...
AMRAP:
40 Burpee Box Jumps
40 KB Swings
40 Cal Row

3/10

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
KB Suitcase Carry x 50ft
SA DB Push Press x 8 (each)

A. Five Sets of:
Seated DB Strict Press x 8
Lat. DB Raise x 8

B. 12 min AMRAP:
4 DB Devil Press (50/35lbs)
8 Pull-Ups
12 DB Push Press (50/35lbs)

HXBX

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

A. In a 10 min Window:
Three Sets (minimum) of:
BB Push Press x 8
DB Shoulder Fly's x 12
DB Shrugs x 12

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats

3/9

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Hollow Hold
2) Air Squats
3) Empty BB GM's

A. In a 12 min Window:
Front Squat x 5
*Build as comfortable

B. EMOM x 16
1) 20 Wall Balls (20/14lbs)
2) Speed Skaters
3) 15 Toes to Bar
4) 10/8 Cal Row

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 3
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
10 DB/BB Clean & Jerk's
20 Wall Balls

3/8

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Jump Rope
2) KB Swings (light)
3) Burpees

*Allow 8-10 min to Warm Up Part A

A. In a 16 min WIndow:
Five Sets of...
Deadlift x 3 @ 80% of 1RM

B. Three Rounds for Time:
80 DU's
[or 160 SU's]
40 KB Swings (24/16kg)
20 Alt. Rev. Lunges
(w/ KB goblet hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 24 min Window:
6 Dball Squats
8 Cal Bike/SkiErg
10 Dball Power Cleans
12 Box Jumps
200m Run

3/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bike x :60 sec
Broad Jumps x 10

*Allow 5 min to Warm Up Part A

A. EMOM x 9
Muscle Snach from High Hang x 3
*Load bar to prioritize good mechanics, priimarily focusing on creating full and powerful hip and knee ext.

B. 15 min AMRAP:
20/15 Cal Bike
20 Alt. DB Sntaches (50/35lbs)
10 Burpee Box Jumps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 10 min Window:
Four Sets (minimum) of:
Rev. Grip BOR x 8
DB Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
75 Cals (MC; Buy In)
directly into...
AMRAP:
10 Lat. Burpees over Bar
20 Shoulder to OH

3/6

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Cluster x 3
Push Jerk x 3
Split Jerk x 3

A. In a 20 min Window:
Establish a 1RM
Split Jerk

B. "Jackie"
For TIme:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 9
:40 on/:20 off
1) Goblet Squats
2) KB Rom. Deadlifts
3) DB Split Squats
(:20 sec each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs

3/4

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Broad Jumps
3) DB Goblet Squats

A. Every 7 min, for 5 Sets:
500m Row
15 Burpee Box Jump-Overs
(24"20")
15 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

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

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 DB Front Squats

3/3

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Three Set (minimum) of:
SL KB DL x 8 (each)
DB Strict Press x 12

B. "King of the Hill"
In an 18 min Window:
16 Alt. DB Snatches
20 SA DB Squat Cleans
(10 each arm)
24 Cals (MC)

3/2

THURSDAY

HXBXplus

Warm Up
One round of:
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
200m Run

A. Every 12 min, for 3 Sets:
800m Run
60 DU's or 120 SU's
30/25 Cal Bike

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Burpee
+
Squat
3) Empty BB GM's

A. In a 10 min Window:
Three Sets (minimum) of:
BB Hip Thrusts x 12
DB/KB Rev. Lunges x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Plank Walks
(Up/Downs)
2) Flutte Kicks
3) Scissor Kicks

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

3/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

A. In a 16 min Window:
Five Sets of:
Split Jerk x 1 @ 75%
*hold bottom of dip for 2 sec
[this includes warm up time]

B. For Time:
50/40 Cal Bike
or
65/55 Cal Row
40 Push-Ups
30 Pull-Ups

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. In a 9 min Window:
Bench Press x 5
@32X1
*build as comfortable

B. "Tag"
In a 25 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 Wall Balls
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run

2/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) KB Sumo DL
3) Empty BB GM's

A. In a 12 min Window:
Four Sets of:
Banded Deadlifts x 10
@ 40% of 1RM

B. Every 5 min, for 4 Sets:
500m Row
20 OH KB Walking Lunges
(24/16kg)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
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:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round

2/27

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) SA DB Rev. Lunges (left)
2) SA DB Rev. Lunges (right)
3) DB Goblet Squats

A. Three Rounds for Time:
400m Run
10 Bar-Facing Burpees
10 Squat Snatches (135/95lbs)

B. Four Sets of:
Plank x :50 sec
Static Hang x :30 sec

HXBX

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

A. In a 12 min Window:
Back Squat x 4
@32X1
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Box Jumps
48 Alt. DB Snatches
48 DB Goblet Squats

2/25

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Bodyweight Lunges x 10
Scap Pull-Ups x 10

A. Every 2 min, for 32 minutes:
(4 total sets)
1) 400m Run
[300m scaled]
2) 30 Wall Balls (20/14lbs)
3) 30/20 Cal Bike
4) 12 Strict Pull-Ups

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

2/24

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks

2/23

THURSDAY

HXBXplus

Warm Up
EMOM x 9
1) DB Rom. DL (light)
2) Row
3) Box Jumps

A. Every 2 min, for 6 Sets:
Deadlift x 4
@ 80% of 1RM

B. Two Sets for TIme:
750m/600m Row
20 Toes to Bar
40 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

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

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

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

2/22

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Empty BB Clusters x 10
Kip Swing x 10

*Allow 5 minutes to Warm Up Part A

B. Every 4 min, for 8 Sets:
200m Run
12 Pull-Ups
3 Power Cleans
*score is max load lifted over all 8 sets. May only take 3 attempts each round.

HXBX

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

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
DB Floor Skull Crushers x 12

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devils Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder

2/21

TUESDAYHXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) KB Swings (light)
3) Cossack Squats

A. In a 10 minute Window:
Tempo Bench Press x 10
@21X1
*build as comfortable

B. Four Rounds for Time:
500m Row
40 DU's
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right)
*holding both DB's at same time, perform 10 with one arm while holding front rack with the other

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
Banded Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Burpees
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min

2/20

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Burpees to Bar
3) Banded GM's

*Allow 8-10 minutes to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 3 @ 80% or 1RM
2) 2 @ 85%
3) 1 @ 90%
4) 1 @ 94%
5) 1 @ 94-98%
6) 1 @ 101+%

B. Every 4 min for 3 Sets:
25/20 Cal Bike
10 Front Squats (175/115lbs)

HXBX

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

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges

2/18

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Tabata x 6
1) SA DB DL (left)
2) SA DB DL (right)
3) Alt. DB Snatches

A. In teams of 2...
Five Rounds for Time:
400m Run (together)
30 Pull-Ups
(15 each)
20 Devil's Press
(10 each)

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
200m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls