WEDNESDAY

HXBXplus

Warm Up
Tabata x 16
1) HS Hold
2) Hollow Hold
3) Kip Swing
4) Plank Walks

A. "Ninja"
Five Rounds for Time:
20 DU's
15 Pull-Ups
10 Burpees
5 Strict HSPU's

B. Tabata x 12
1) Box Dips
2) Ring Support Hold
3) Wall Sit

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

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 KB Swings
5 KB Rom. DL's
5 KB Goblet Squats

A. In a 10 min Window:
Four Sets of:
Heel-elevated Squats x 8
DB Rev. Fly's x 12

B. For Time:
50/40 Cal Row
50 Wall Balls (20/14lbs)
50/40 Cal Bike
50 Wall Balls (20/14lbs)

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Bent Over Rows
DB Rev. Flys
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 1 Ab-Mat Sit-Up each round
-3 min rest-
In an 9 min Window:
10 Cal Bike
4 Turkish Get-Ups (each)
*add 2 turkish get-ups each round

4/3

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Inchworms
2) Lat. Burpees over Bar
3) Hang Power Snatch
(w/ empty BB)
4) Static Hang

A. EMOM x 12
Hang Power Snatch x 3
*Load bar to focus primarily on creating full and powercul hip and knee extension

B. 12 min AMRAP:
14 Power Snatches (75/55lbs)
14 Toes-to-Bar

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) BB Back Squat
2) KB Rom. DL's
3) Lat. Lunges
(Goblet Hold)

B. "Tag"
In a 20 min Window:
10 Rev. Lunges
12 Push Presses
14 KB Swings
16 Air Squas
200m Run

4/1

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Squat Jumps
3) OH Plate Hold

A. Three Sets for Max Reps:
:60 sec at each station
(running 4 min clock)
1) Wall Balls (20/14lbs)
2) KB Swings (24/16kg)
3) DB Box Step-Overs
(50/35lbs;24"/20")
4) Cal Row
-3 min rest between-
[4 min on/3 min off clock; 3 rounds]

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 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

3/31

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Box Jumps
3) Handstand Hold

A. Every 10 min, for 4 Sets:
800m Run
16 Box Jumps (24"/20")
8 Wall Walks
(Scale Run as needed)

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 16 min Window:
20 Cals (MC)
16 KB Swings
12 Burpees
8 Pull-Ups

3/30

THURSDAY

HXBXplus

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

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 8 @ 50%
*Includes warm Up Time

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) 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. "Point Break"
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

3/29

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Swings (light)
2) SA KB Press (left)
3) SA KB Press (right)
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. "Deceit"
For Time:
1000m Row
50 OH Double KB Lunges
(24/16kg)

B. Four Sets of:
DB Floor Press x 10
Dips x 15

HXBX

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

A. In a 10 min Window:
Three Sets (minimum) of:
Bench Press x 8
SA DB Tricep Kickbacks x 10
(each arm)

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

3/28

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpees
5 Broad Jumps

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Squat Clean x 2
*Build as comfortable

B. Every 4 min, for 4 Sets:
20 Cal Row
[or 16 Cal Bike]
5 Power Cleans
@ 70% of 1RM

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 10 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
DB Curls x 12

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) KB Curtsy Lunges
4) Hanging Knee Tucks

3/27

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Empty BB Clusters
2) DB Rom. DL
3) Row

A. In a 16 min Window:
Five Sets of:
Front Squat x 3
*Build to heaviest load

B. Two Rounds for Time:
400m Run
20 Thrusters (95/65lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Rom. DL between each set

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Burpees over Rower
8 DB Front Squats
8 DB Thrusters

3/25

SATURDAYHXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Medball Goblet Squat x 10
Scap Pull-Ups x 10

A. 30 min AMRAP:
400m Run
directly into...
3 Rounds of:
15 Wall Balls (20/14lbs)
10 Push-Ups
5 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

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

3/24

FRIDAY

HXBXplus

Warm Up
400m Row @ 50%
:30 sec rest-
300m Row @ 60%
-:30 sec rest-
200m Row @ 70%

A. Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single-Leg Jumps x 10

B. For Time:
5k Row

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

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

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

3/23

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Back Squat x 5
Rom. DL x 5
Lat Burpees over Bar x 5

A. In a 12 min Window:
Back Squat x 5
@31X1
*Build as comfortable

B. Every 6 min, for 3 Sets:
30/25 Cal Row
15 Burpee Box Jump Overs

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. In a 9 min Window:
Three Sets of:
Strict Press x 10
Banded Pull-Aparts x 20
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

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

3/22

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Handstand Hold
3) Farmers Hold

A. In a 12 min Window:
Push Press x 5
*2 sec pause in dip
Build as comfortable

B. Three Rounds for Time:
400m Run
6 Wall Walks
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Jumping Squats
2) Speed Skaters
3) KB Sumo DL

B. "Tag"
In a 20 min Window:
10 Cal Bike
10 Lat. Burpees over Bar
10 BB Deadlifts
10 BB Bent Over Rower

3/21

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) Knee Tucks
3) Row
4) HR Push-Ups

A. EMOM x 16
1) BB Hip Thrusts x 6-8
2) Hollow Hold x :30 sec
3) Rev. Grip BOR x 6-8
4) Superman Hold x 30 sec

B. For Max Reps:
In a 4 min Window:
DB Box Step-Overs
(50/35lbs; 24"/20")
-rest 2 min-
In a 4 min Window:
Max Cal Row
*One total score of reps

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Scap Push-Ups
3) KB Swings (light)

A. In a 8 min Window:
Three Sets (minimum) of:
Banded Face Pulls x 12
DB Rev. Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Russian Twists

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

1) Row

2) AMRAP style:
6 Dball Box Jump Overs
12 Dball Over Shoulder

3/20

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Kip Swings
3) Empty BB Muscle Snatch

A. Every :90 sec, for 8 Sets:
Muscle Snatch x 3
*Taking bar from ground. Goal is to work with heavier loads than last week. Focus on refining your hip ext. and bar path

B. For Time:
100 DU's
30 Toes to Bar
20 Alt. DB Hang Snatches (50/35lbs)
10 HSPU's
20 Alt. DB Hang Snatches
30 Toes to Bar
100 DU's

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cals (MC) in remaining time
*teams can split up wall balls and calories however they like

3/18

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
9 Air Squats

A. 35 min AMRAP:
50 Cal Row
40 DB Thrusters
50 Cal Row
40 Burpee Box Jumps
50 Cal Row
40 DB Devil's Press
*Split reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Pull-Ups
8 Cals (MC)
200m Run

3/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 50 ft
HR Push-Ups x 10

*Allow 4 min to Warm Up Part A

A. EMOM x 20
Bench Press x 1
*Increase weight until you no longer can

B. "Desire"
In a 5 min Window:
For Max Reps...
Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push-Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

3/16

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) PVC Pass Throughs
2) Inchworms
3) Hollow Hold
4) Side Plank (left)
5) Side Plank (right)
6) Burpee Broad Jump

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Muscle Snatch x 3
*Performed right above knee/increase load this week as much as mechanics will allow/focus on creating full and powerful hip and knee ext. and maintaining an optimal bar path

B. Every 5 min, for 3 Sets:
30/25 Cal Row
20 KB Snatches (24/16kg)
[10 each arm]
10 Burpees to Bar

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Russian KB Swings
30 Alt. DB Snatches

3/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squat
2) Plank
3) Superman Hold

A. In a 12 min Window:
Tempo Front Squat x 1
@32X1
+
Front Squat x 3
*Record heaviest load

B. Four Rounds for Time:
10 Strict Pull-Ups
40 Jumping Squats
400m Run

HXBX

Warm Up
200m Run
Followed by...
2 Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. "Capture the Flag"
In a 35 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

3/14

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Jumping Pull-Up x 3
HR Push-Up x 6

A. Six Sets of:
Strict Ring Dips
1) Max Unbroken Reps
2) 40% of Max Set
3) 50% of Max Set
4) 60% of Max Set
5) 50% of Max Set
6) 40% of Max Set

B. Three Sets for Max Reps:
Cal Bike x 2 min
Rest x 1 min
DB Push Press x 2 min
Rest x 1 min
*One total score for Max Reps

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Superman Pulses between each
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off

1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press
[BB or DB]