2/1

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
[RETEST from 10/02/23]

HXBX

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

A. 6 min AMRAP:
8 Jumping Lunges
12 KB Sumo DL
16 Air Squats

B. "Tag"
In a 30 min Window:
200 Cal Row (Buy-In)
*200 total split between team
directly into...
AMRAP:
10 Plate G2O
10 Box Jump-Overs
10 Russian KB Swings
10 DB Thrusters
100m Run

1/31

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec of each...
Hollow Hold
Cat/Cow
Deadbugs
Plank Walk (up/downs)

*Allow 7 min to Set Up/Warm Up Part A

A. "Open 22.2"
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps for Time of:
Deadlifts
Bar-Facing Burpees
(225/155lbs)
*10 min TIME CAP

B. 12 min AMRAP:
50ft Double KB Front Rack Carry
100ft Double KB Farmers Carry
100 Flutter Kicks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) BW Lunges
3) Squats

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts
3) Heel Raised Goblet Squats

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
directly into...
AMRAP:
8 Burpees
16 Box Jump Overs
8 KB Goblet Squats
16 Wall Balls
*100 Cals split between Partners

1/30

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
(4 intervals)
1 min on/:30 sec off
1) Row
2) Burpee Pull-Ups

A. For Time:
1000m Row
100ft Double KB OH Walking Lunges
(24/16kg)

B. Five Sets of:
Bench Press x Max Reps
(Bodyweight)
Strict Pull-Ups x Max Reps

HXBX

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

A.EMOM x 12
:35 on/:25 off
1) DB Strict Press
2) SL Sit-Ups
3) Banded Pull-Aparts
4) Knee Tucks
(on bar or floor)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB DL+Swing
3) SL V-Ups
4) Burpees to Bar
5) Leg Pulses

1/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 8
w/ an empty BB...
1) GM's
2) Muscle Cleans
3) Power Cleans
4) OH Hold

A. Every 8 min, for 4 Sets:
(32 Minutes)
600m Run
20 Pull-Ups
10 Power Cleans
(175/125bs)
*Record all 4 times

HXBX

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

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

B. "King of the Hill"
In a 16 min Window:
8 BB/DB G2O
16 Air Squats
8 BB/DB Shoulder to OH
16 Cals (MC)

1/28

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Side Plank (left)
2) Side Plank (right)
3) KB Swings (light)
4) KB Goblet Squats (light)

In a 16 min Window:
Back Squat x 6
*Establish a heavy set of six for the day

B. Three Sets for Max Reps of:
(9 Intervals)
:45 sec on/:75 sec off
1) Cal Bike
2) Wall Balls (20/14lbs)
3) Cal Row
*One score of Max Reps

HXBX

Warm Up
Tabata x 10
1) Scap Push-Ups
2) Inchworms
3) Burpees
4) Hollow Hold
5) Superman Hold

A. EMOM x 12
:35 on/:25 off
1) DB/KB Bent Over Row
2) SL V-Ups
3) DB Reverse Fly's
4) DB Floor Press

B. "Level Up"
In a 9 min Window:
100m Run
5 Pull-Ups
*add one PU every round
-rest 3 min-
In a 9 min Window:
250m Row
10 Alt. DB Snatches
*add two snatches every round

1/27

MONDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Lateral Shuffle
(right)
Lateral Shuffle
(left)
Bear Crawl
Followed by...
Two Sets of:
Leg Pulses x 12

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

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
*35 min TIME CAP

HXBX

Warm Up
Two Rounds:
200m Run
Inchworms x 5

A. In a 12 min Window:
Deadlifts x 8
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) DBall Power Cleans
3) Cossack Squats
4) Devil's Press
5) Ab-Mat Sit-Ups

1/25

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
KB Windmill x 5
(each arm)
KB Swing x 10
Static Hang x :15 sec
Cat/Cow Stretch x 10

A. 35 min AMRAP:
In teams of 2...
60 Cals (MC)
50 Shoulder to OH
(115/75lbs)
40 Alt. Lunges
(same bar; front rack)
30 Bar Muscle-Ups
(scale= 60 Pull-Ups)
*Split reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (Buy-In)
*spilt between partners
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
100m Run

1/24

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) High Knees
3) Butt Kickers
Followed by....
Tabata x 6
1) Hang Squat Snatch
2) Squat Snatch
3) OH Squat

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 4 Sets:
Hang Squat Snatch
+
Squat Snatch
Sets 1-2) 1 @ 80% of 1RM
Sets 3-4) 1 @ 85%
immediately into...
Every :90 sec, for 5 Sets:
Squat Snatch x 1
*start @ 90% and build to a heavy

B. "Open 20.1"
Ten Rounds for Time:
8 G2O (95/65lbs)
10 Bar-Facing Burpees
*15 min TIME CAP
(add one sec for every rep not completed in 15 min TIME CAP)

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. In a 9 min Window:
Deadlift x 8
Banded Prone Leg Curl x 12

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run

1/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 6
1) HR Push-Ups
2) Banded Pull-Aparts
3) Static Hang

A. In a 12 min Window:
Build to a heavy set of 5...
Close Grip Bench Press

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

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. 3 x 10
BB Curls
(from knees)
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings

1/22

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) DB Rev. Lunge (light)
2) Medball Hmastring Curl
3) DB Rom. DL
4) Deadbug

A. Every 2:30 min, for 4 Sets:
Banded Deadlifts x 12
@ 35% of 1RM
*The band should add about 35% of you 1RM tension at lockout

B. Every 6 min, for 3 Sets:
500/400m Row
10 Toes to Bar
15 Deadlifts
(225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Russian Step-Ups
(:20 sec each side)
2) DB Shoulder Flys
3) Goblet Kang Squat
(light)

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps

1/21

TUESDAY

HXBXplus

Warm Up
Three Rounds of:
200m Run
16 Goblet Rev. Lunges
8 Goblet Squats
(1 sec pause at bottom)

A. 30 min AMRAP:
In teams of 2...
(Alt. Full Rounds)
20/15 Cal Bike
20 Pistols
[scale = cossack squats]
100m Double KB Carry
(24/16kg; Front Rack)
*1:1 ratio on work to rest

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. EMOM x 12
:35 on/;25 off
1) DB Floor Press
2) Bicycles
3) Box Dips
4) SL V-Ups

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps to Step Overs each round

1/20

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank (left)
3) Side Plank (right)
4) Hollow Hold
5) Superman Hold
6) Broad Jumps

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

A. "Dr. King"
30 min AMRAP:
In teams of 2...
1968m Row (Buy-In)
*Split between partners
In remaining time...
(Alt. Movements)
8 Deadlifts (2225/155lbs)
28 Box Jumps
(24"/20")
63 DU's or 126 SU's
*Partner A does DL, partner B does box jumps, partner A does DU's, partner B does DL, etc.
(08/28/1963 was the year MLK delivered his iconic speech at the March of Washington)

Warm Up

Tabata x 6

1) High Knees

2) Butt Kickers

3) Inchworms

Followed by...

EMOM x 4

:35 on/:25 off

1) Banded GM's

2) Banded Squats

A. "Tag"

In a 39 min Window:

39 DB Thrusters

39 DB Hang C & J's

(same pair as thrusters)

39 Wall Balls

39 KB Swings

39 Lat. Jumps Over DB's

39 Cals (MC)

*Split reps however youd like

1/18

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by....
Tabata x 4
1) KB Sumo DL
2) KB Russian Swing
3) KB Goblet Squat
4) Single KB Thruster

*Must start Part A by 9:15AM

A. Six Rounds for Time:
In teams of 2...
*You Go, I Go Fashion
500m Row
400m Run
30 KB Sumo DL
(32/24kg)
25 Wall balls
(20/14lbs)
20 Push-Ups
*Partner A does row, Partner B does run, etc...Every round partners should be on opposite mvnts
[45 min TIME CAP]

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

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

1/17

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ PVC Pipe...
Pass Throughs x 10
OH Squat x 8
Hang Squat Snatch x 6
Low Hang Squat Snatch x 4
Followed by...
Tabata x 2
Hang Squat Snatch
+
Low Hang Squat Snatch

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Hang Squat Snatch
+
Low Hang Squat Snatch
*Start around 70% and build to 85% of 1RM
directly into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these between 87-90% of 1RM

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 KB Snatches
(24/16kg; 9 each arm)
12 Chest-to-Bars

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 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

1/16

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
directly into...
Tabata x 6
1) Plate Jumps
2) Handstand Hold
3) Inchworms

A. For Time:
1000m Row
100 DU's
400m Run
25 Strict HSPU's
400m Run
100 DU's
1000m Row

B. "Pipeline
*If time allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. EMOM x 12
:35 on/:25 off
1) DB Strict Press
2) Hollow Pulses
3)Shoulder Fly's
4) Banded Pull-Aparts

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

1) Row

2) AMRAP Style...
6 Burpees to Plate
8 KB Swings
10 Plate G2O

1/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Medball Hamstring Curl
3) Medball Kang Squats
(goblet hold)
4) Burpees

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 5
directly into...
2A. One set of:
Back Squat x Max Reps
@ 5-10% drop
*compare results from last week

B. 12 min AMRAP:
12 DB Front Squats
(50/35lbs)
12 Toes to Bar
12 Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Air Squats
3) Cossack Squats
4) Side Plank
(left)
5) Side Plank
(right)

A. EMOM x 10
:35 on/:25 off
1) KB/DB Rom. DL
2) 1 Burpee
+
5 Air Squats
3) KB Windmill
(left)
4) KB Windmill
(right)
5) Tempo Goblet Squats
@ 313X

B. "Tag"
In a 20 min Window:
8 Single DB Step Ups
10 KB Sumo DL
12 Push-Ups
14 Cals (MC)

1/14

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) Cossack Squat
4) SA DB OH Hold
(left)
5) SA DB OH Hold
(right)
6) Bike

A. Three Sets for Max Reps:
:60 on/:60 off
1) Cal Bike
2) DB Push Press
(50/35lbs)
3) DB Power Cleans

B. Four Sets of:
Ring Dips x 8-12
Chin Ups x 8-12
(Rev. Grip PU's)

HXBX

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

A. In an 8 min Window:
Barbell Bent Over Row x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
30 DB Hang Clean & Jerks
(15 each arm)
30 Wall Balls
200m Run

1/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Shoulder Taps
2) Russian Baby Makers
3) Handstand Hold
4) Frog Pumps

A. In a 16 min Window:
Four Sets of:
Deadlift x 6
@ 75%

B. 15 min AMRAP:
3 Wall Walks
12 DB Snatches
15 Box Jump-Overs

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 6
KB Curtsy Lunges x 12

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Dball Box Jump Overs
24 Double DB Snatches
24 DB Front Squats
*Break up reps however you'd like

1/11

THURSDAY

HXBXplus

Warm Up
EMOM x 12
:35 on/25 off
1) Row
2) BW Walking Lunges
3) Deadbugs
4) Bear Crawl

A. 30 min AMRAP:
In teams of 2...
400m Run (together)
30 KB Swings
(24/16kg)
20 Toes to Bar
10 Wall Walks
*15 swings each, 10 T2B each, 5 wall walks each

HXBX

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

A. "Tag"
In a 35 min Window:
100 Cals (MC)
100 Wall Balls
100 DB Hang Clean & Jerks
100 Push-Ups

1/10

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Kang Squat
2) Rom. DL
3) Frog Pumps

*Allow 5 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 4
*Build to a heavy
direcly into...
2A. One Set of:
Back Squat x Max Reps
@ 5-10% drop of heaviest set from 1A

B. For Time:
75/60 Cals (MC)
75 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Inchworms x 10
Banded GM's x 10

A. EMOM x 6
:35 on/:25 off
1) Curtsy Lunges
2) Frog Pumps

B. "Tag"
In a 24 min Window:
5 BB/DB Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
200m Run