3/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
w/ an empty BB...
1) Muscle Clean
2) Power Clean
3) Push Press

*Allow 5 min to Warm Up Part A

A. Every 2 min foer 12 Sets:
Clean & Jerk
*Build to a heavy. If you're feeling good push to a new 1RM

B. Three Rounds for Time:
20/15 Cal Row
10 Clean & Jerks (135/95lbs)
40 DU's

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Butt Kickers
3) Inchworms
4) HR Push-Ups

A. In a 9 min Window:
3 x 12 (minimum) of:
DB Floor Press
Banded Tricep Ext.
Banded Pull-Aparts
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Straight Legged SU's
3) Russian Twists

B. "King of the Hill"
In an 18 min Window:
9 Cals (MC)
18 Power Cleans
24 Wall Balls

8/16

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) HR Push-Ups
3) Step-Ups

A. Every 2 min, for 6 Sets:
Bench Press x 6

B. Three Sets for Max Reps:
[9 intervals]
:90 on/:30 off
1) 9 Burpee Broad Jumps
+
Max Strict HSPU's
2) 9 Burpee Box Jumps
+
Max Pull-Ups
3) 7 Burpee Box Jumps
+
Max Toes to Bar
*One score of Max Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 10 min Window:
Three Rounds (minimum):
Back Squat x 8
*One Sec pause at bottom
Bulg. Split Squat x 8
(each leg)

B. "Tag"
In a 20 min Window:
9 Cal Row/Bike
9 Ground to OH (light)
9 Lat. Burpees Over Bar
9 KB Swings
100m Run

3/16

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Burpees
2) Row
3) Bike

A. EMOM x 30
1) 15/12 Cal Row
2) 20 Wall Balls
3) 20 DB Push-Press
4) 15/12 Cal Bike
5) Rest

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
10 BB/DB Deadlifts
200m Run

3/15

FRIDAY

HXBXplus

"24.3"
TBD

HXBX

Warm Up
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets (minimum) of:
Strict Press x 8
Curtsy Lunges x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) KB Sumo DL
4) DB Clusters
5) Walking Lunges

3/14

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) HR Push-Ups
3) Hollow Hold
4) Handstand Hold

A. Every 2 min, for 5 Sets:
Bench Press x 6-8

B. EMOM x 20
1) 15/12 Cal Bike
2) 3-5 Wall Walks
3) 40 Flutter Kicks
4) 15 Push-Ups
5) 15/12 Cal Row

HXBX

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

A. In a 9 min Window:
3 x 10 (minimum):
Bench Press
BB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Plank Walks
(up downs)

B. "Tag"
In a 20 min WIndow:
8 DB Hang Clean & Jerks
(8 each arm)
12 Push-Ups
16 Alt. DB Snatches
200m Run

3/13

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Banded Muscle Snatch x 5
Burpee+Pull-Up x 5

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

B. Three Sets of:
BB Hip Thrusts x 8
SL KB DL x 8 (each leg)

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. Every :90 sec, for 6 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable


B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step Overs
*add two step-overs each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Clean & Jerks
*add one C&J each round

3/12

TUESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Frog Jumps
Lat. Lunges
Bear Crawl

*Allow 5 min to Set Up/Warm Up Part A

A. For TIme:
800m Run
40 Burpee Broad Jumps
400m Row
800m Run
40 Burpee Broad Jumps
400m Row
800m Run

HXBX

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

A. In a 5 min Window
3 x 8 (minimum):
BB Rev. Grip Bent Over Row
DB SA Curls
(8 each arm)
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Superman Pulses x :60 sec

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Squat+Curl
3) Row
4) Burpee Broad Jumps

3/11

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Cleans
2) Squat Cleans
3) Tall Jerks

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean & Jerk x 1
*Start around 60-70% and build to a heavy

B. "2008 Games Finale"
For Time:
30 Squat Clean & Jerks
(155/105lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 10 min Window:
Back Squat x 8
BB Hip Thrusts x 8
*:15 sec iso hold on last rep of hip thrust

B. "Tag"
In a 20 min Window:
20 Cals (MC)
20 Box Jumps
20 DB Devil's Press
20 Double DB Snatches
20 DB Goblet Squats
*Break up reps however you'd like

3/9

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank (left)
3) Side Plank (right)
4) Hollow Hold
5) HR Push-Ups
6) Air Squats

A. 30 min AMRAP:
In teams of 2...
20/15 Cal Bike
15 Box Dips
30 Alt. DB Snatches (50/35lbs)
60 Air Squats
15 Box Dips
30 Alt. DB Snatches
20/15 Cal Bike
*You Go, I Go Fashion

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) DB Thrusters (light)
2) BW Lunges
3) Hollow Rocks

A. "Tag"
In teams of 2...
35 min AMRAP:
100 Cals (MC)
100 Box Jumps
100 Wall Balls
100 Air Squats
*break up reps, however you'd like

3/8

FRIDAY

HXBXplus

"24.2"
TBD

HXBX

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

A. In a 9 min Window:
Three Rounds:
Strict Press x 5
+
Push Press x 5
*complex
directly into...
2 x 12
DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 Pull-Ups

3/7

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Clusters
3) Rom. DL

*Allow 8 min to Warm Up/Set Up Part A

A. Every 6 min, for 5 Sets:
500m Row
12 Bar Facing Burpees
12 Deadlifts (225/155lbs)
*Scale reps if needed

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

3/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
OH Plate Carry x 50ft
Static Hang x :20 sec
Dive Bomber PU's x 10

A. In a 20 min Window:
Stirct Press
1) 1 @ 90%
2) 1 @ 93%
3) 1 @ 96%
4) 1 @ 101%
5) 1 @ 101+%
*Includes Warm Up Time

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Bent Over Row x 5
Strict Press x 5

A. In a 10 minute Window:
Three Sets of:
Wide Grip Pull-Ups x 8
Bent Over Row x 10
KB Farmers Carry x 100m

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls

3/5

TUESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Walking Lunge x 10
Air Squat x 10
Side Plank x :30 sec
(each side)

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20
*Go heavy

B. For Time:
50 Box Jump-Overs
(24"/20")
50 Goblet Squats (24/16kg)
50 Single KB Step-Overs
50 Toes-to-Bar

HXBX

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

A. In an 8 min Window:
Three Sets (minimum) of:
Banded Push-Ups x 8
DB Chest Fly's x 10
Banded Tricep Ext. x 12


B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Single DB Step-Overs
3) SU's
4) DB Clusters
5) Curtsy Lunges

3/4

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Burpee Pull-Ups
5 Empty BB Clusters

A. Four Sets of:
Against a 3 min clock...
500m Row
Max Reps of Chest-to-Bars
-rest 1 min-
Against a 3 min clock...
400m Run
Max G2O (185/135lbs)
-rest 1 min-
* Two scores of max reps

HXBX

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

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
8 Cals (MC)
8 Ground to OH (light)
8 Lat. Burpees Over Bar
8 KB Swings
200m Run

3/2

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) Air Squats
2) BW Step-Ups
3) HR Push-Ups

A. 6 min AMRAP:
10 Power Snatches (95/65lbs)
15 Box Jumps (24"/20")
-4 min rest-
5 Devil's Press (50/35lbs)
15 Air Squats
-4 min rest-
6 min AMRAP:
10 Push-ps
20 KB Sumo DL (32/24kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Plank Hold

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Curtsy Lunges
3) Hollow Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Alt. DB Snatches
100 Single DB Step-Ups
*Members can split up reps however they would like

3/1

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 10 min Window:
3 x 10
Strict Press
Dball GM's
DB Shoulder Fly's

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:

3 min on/1 min off

1) Bike

2) AMRAP:
6 Dballs over the Shoulder
12 Box Jump Overs

2/29

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:35/:25
1) Row
2) Empty BB Cluster
3) Inchworm
+
Plank to Pike

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Clean & Jerk
1-2) 2 @ 65-70%
3-4) 1 @ 75-80%
5-6) 1 @ 84-88%
7-8) 1 @ 92-96%
9-10) 1 @ 96+%

B. Every 5 min, for 2 Sets:
400m Run
15 G2O (135/95lbs)

HXBX

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

A. In a 7 min Window:
4 x 8
Close Grip Bench Press
SA DB Tricep Kick Backs
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
20 Wall Balls
20 Alt. DB Snatches
20 Push-Ups
200m Run

2/28

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)
4) Cossack Squat
5) Static Hang

A. Five Rounds for Time:
500 Row
40 DU's
30 Air Squats
20 Box Jump Overs
100m Farmers Walk
(32/24kg)

HXBX

Warm Up
EMOM x 6:
:40 on/:20 off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts

2/27

TUESDAY

HXBXplus

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

*Allow 4-5 minutes to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Strict Press x 2
*Build to a heavy

B. Two Rounds for Time:
30/25 Cal Row
20 Chest-to-Bars
20 SA DB Push Press (50/35lbs)
*Holding 2 DB's/10 on one arm before switch

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB/KB BOR
2) SL V-Ups
3) DB SA Curls
4) Ab-Mat Sit-Ups

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) 100m Run
2) Turkish Get-Ups (left)
3) 100m Run
4) Turkish Get-Ups (right)
5) KB Swings

2/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
10 BW Step-Ups
10 Barbell DL (light)

*Start workout promptly at 9:15am

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cal Bike
50 DB Box Step-Overs
(50/35lbs; 24"/20")
1600m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Cossack Squats
3) DB Rom. DL (light)

A. EMOM x 9
:30 on/:30 off
1) BB Hip Thrusts
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 20 min Window:
8 Burpees to a Plate
12 Plate G2O
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)
10 Cals (MC)