4/11

THURSDAY

HXBXplus

Warm Up
800m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)

A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

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) Ab-Mat Sit-Ups

4/10

WEDNESDAY

HXBXplus

Warm Up
Every :90 sec, for 6 Sets:
:60 on/:30 off
1) Bike
2) Step-Overs
3) Burpee Pull-Ups

A. 30 min AMRAP:
50 Cals (MC)
25 Burpee Box Jumps Overs
(24"/20")
50 Cals (MC)
15 Devil's Press (50/35lbs)
*If more than 6 people have half the class start in the middle of the workout on the Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In a 10 min Window:
Four Sets (minimum):
DB Chest Fly's x 10
Banded Tricep Ext. x 15

B. "King of the Hill"
In an 18 min Window:
200 Run
12 SA DB Devil's Press
(6 each arm)
20 KB Swings

4/9

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) DU's or SU's
2) HR Push-Ups
3) Burpee Broad Jumps

A. In a 15 min Window:
Build to 90-95% of 1RM
Bench Press
directly into...
Every 2 min, for 2 Sets:
Bench Press x 6 @ 85%

B. For TIme:
100 DU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups
[hands on handles]
50 DB Push Press
100 DU's

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Rev Fly's
2) BB Curls
3) Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 SA DB BOR
(5 each arm)
10 Burpees to Bar

4/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch Lift-Off
[2" below knee]
2) Power Snatch
3) Squat Snatch
A. In a 16 min Window:
Build to 85-90% of your 1RM
Snatch
directly into...
Every :90 sec, for 4 Sets of:
2 Snatch Lift-Offs
(pause 2" below knee)
+
1 Squat Snatch

B. 10 min AMRAP:
40 Air Squats
20 KB Snatches (24/16kg)
10 Chest-to-Bars

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 12 min Window
Deadlift x 6
*Build as you feel comfortable

B. "Tag"
24 min AMRAP
16 Wall Balls
14 Goblet Squats
12 Box Jump Overs
100m Run

4/6

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Burpee Broad Jump
2) Plate Thrusters (light)
3) Plank to Pike

A. "Teamwork Rox"
For Time:
In teams of 2...
Station 1)
800m Run
and
1000m Row
Station 2)
800m Run
and
40 Burpee Box Jump Overs
(24"/20")
Station 3)
800m Run
and
50/40 Cal Bike
Station 4)
800m Run
and
75 Wall Balls (20/14lbs)
*Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station; working at same time
[40 min TIME CAP]

HXBX

Warm Up
100m Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2...
35 min AMRAP:
3000m Row (Buy-In)
direclty into...
AMRAP:
100 Box Jump Overs
100 Dballs Over Shoulder
100 DB Bent Over Row
*break up reps, however you'd like

4/5

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Thrusters
3) Lat. Burpees over Bar

A. In a 15 min Window:
Strict Press x 4
1) 75%
2) 75%
3) 75%
4) 80%
5) 85%
*Includes Warm Up Time

B. Three Rounds for Time:
50 DU's or 100 SU's
30 SA DB Push Press
(50/35lbs; 15 each arm)
20 Toes to Bar

HXBX

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

A. In a 16 min Window:
10-9-8...1
Deadlifts
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Knee Tucks
(from ground)

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Deadlifts
*add one DL each round
-3 min rest-
100m Run
10 KB Swings
*add one rep to swings each round

4/4

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Snatch
2) Hang Snatch
3) Low Hang Snatch
*Squat Snatch for all three

A. In a 16 min Window:
3-Position Snatch
*Build to a heavy for the day
[high hang, hang, low hang; pause at a full 1 sec at each position]

B. Three Rounds of:
Against a 3 min clock...
400m Run
Max Reps OH Squat (115/75lbs)
-rest 2 min between-

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 Hang C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

4/3

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Hollow Pulses
4) Farmers Hold

A. Three Sets of:
Deadlift x 10
@ 65-70%

B. 15 min AMRAP:
5 Strict Pull-Ups
10 Walking Lunges
(Farmers Carry; 24/16kg)
100m Farmers Carry

HXBX

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

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 DB Tricep Kick Backs between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
250m Row
4 Turkish Get-Ups
(each side)
*add two Turkish Get-Ups each round

4/2

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Medball Activation x :20 sec
HR Push-Ups x 8

A. In a 20 min Window:
Bench Press
1) 5 @ 80-85%
2) 3 @ 85-90%
3) 2 @ 90%
4) 3 @ 85-90%
5) 8 @ 75-80%
6) 8 @ 75-80%
*Includes Warm Up Time

B. Five Rounds for Time:
5 Strict HSPU's
7 Push Press (115/75lbs)
9 Toes to Bar

HXBX

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

A. In an 8 min Window:
10-9-8...1
Bent Over Row
*:15 sec Hollow Hold between each set

B. "Point Break"
In an 16 min Window:
5 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*200m Run at the top of every 4 min

4/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 10
KB Russian Swings x 10

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
directly into...
Every 2 min, for 2 Sets:
4 @ 85%

1B. EMOM x 4
For Max Reps...
:30 on/:30 off
1) Max Cals (Bike or Row)
2) DB Front Squats (50/35lbs)
3) DB Devils Press
4) Rest
[take these #'s for Part 2B]
When clock hits 5:00, perform...
2B. Every 3 min, for 4 Sets:
# of Cals
# Front Squats
# of Devil's Press

HXBX

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

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 Dball GM's between each set

B. "Tag"
In a 20 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Deadlifts
8 Lat Burpees over Bar
12 KB Swings

3/30

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 50ft
(each arm)

A. EMOM x 15
1) 12 Power Snatches (95/65lbs)
2) 12 Toes to Bar
3) 12 Single DB Step Overs (24"/20")
4) 12 Strict Press (95/65lbs)
5) 20 Air Squats

B. Two Rounds for Time:
15 Power Snatches (95/65lbs)
15 Toes to Bar
15 Single DB Step Overs (24"/20")
15 Strict Press (95/65lbs)
20 Air Squats
*RETEST from 06/11/22

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. EMOM x 4
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses
*2-5 sec holds; equal rest

A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
10 Dballs Over Shoulder
200m Run

3/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Row x :90 sec
Goblet Squat x 10
Row x :90 sec
SA Thruster x 8 (each arm)

*Allow 6-8 min to Warm Up Part A

A. Six Sets of:
Front Squat x 2.1 @ 70+% of 1-RM
*Perform 2 reps, rack bar and rest 10 sec, then finish with one single

B. Every 4 min, for 3 Sets:
500/400m Row
15 Thrusters (115/75lbs)
*Record all 3 times

HXBX

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

A. Every :90 sec, for 6 Rounds:
Deadlift x 5
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Deadlifts
20 Air Squats
10 Power Cleans
20 Cals (MC)

3/28

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Banded Muscle Snatch
3) SU's

A. 15 min AMRAP:
400m Row
50 DU's
10 Strict HSPU's
-rest 5 min-
15 min AMRAP:
400m Run
30 Push-Ups
20 Alt. DB Snatches (50/35lbs)
*Split class into two groups if more than 6

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Burpee Box Jumps
*add one rep to both mvnts each round

3/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cossack Squats
2) DB Rom. DL (light)

A. In an 18 min Window:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 1 @ 88%
5) 1 @ 92%
directly into...
EMOM x 4
Back Squat x 2
@ 80%

B. For Time:
40 Wall Balls
20 Burpee Box Jump Overs
(24"/20")
30 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
10 Burpee Box Jump Overs

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. EMOM x 9:
:35 on/:25 off
1) Rev. Lunges
2) Barbell Hip Thrusts
3)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:20 on/:40 off
1) Row

2) AMRAP:
5 DB SL DL (each leg)
10 Single DB Step-Ups

3/26

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
4 HR Push-Ups
8 Plank to PIkes

A. Every 2 min, for 40 min:
:60 on/:60 off
1) DB Floor Press
2) Banded OH Tricep Ext.
3) Double Unders
4) Strict Pull-Ups
5) Cal Bike

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. EMOM x 12:35 on/:25 off
1) DB Seasaw Row2) SL Sit-Ups
3) Banded Hammer Curls
4) Plank Walks(scale= plank hold)


B. "King of the Hill"
In an 18 min Window:
200 Run
8 DB Burpee + DL
16 KB Swings

3/25

MONDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
KB Sumo DL x 10
KB Suitcase DL x 5
(each arm)

A. Three Sets of:
Deadlift x 8
w/ an eccentric pause
*Pause 2 sec at mid-patella as you lower the bar

B. Three Rounds for Time:
400m Run
10 DB Devil's Press (50/35lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 5
*build to a heavy

B. "Tag"
In a 20 min Window:
100 Cals (MC)
100 Air Squats
100 Plate G2O
100m Farmers Carry

3/23

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Scap Pull-Ups
2) Air Squats
3) HR Push-Ups
4) KB Swings (light)

A. 15 min AMRAP:
800m Run (Buy-In)
immediately into...
AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-rest 5 min-
15 min AMRAP:
800m Run (Buy-In)
immediately into...
AMRAP:
10 DB Thrusters (50/35lbs)
20 V-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) Plate G2O
3) Candlestick Practice

A. "Tag"
In a 30 min Window:
2400m Run (buy-in)
*200m Intervals split between partners
directly into...
"Level Up"
*You Go, I Go Fashion
1 Burpee Box Jump Over
1 Cal (MC)
*Add one rep to each every round; one partner working at a time

3/22

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Five Sets of:
Seated DB Ext. Rotation
(Single Arm; 8 each arm)
Banded Face Pulls x 15

B. Every 6 min, for 3 Sets:
25 Cals (MC)
10 DB Step-Overs
(24"/20"; 50/35lbs)
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Plank Hold
(up on hands)

A. EMOM x 12
:35 on/:25 off
1) BB Strict Press
2) Goblet Squats
3) Box Dips

B. "Level Up"
In a 9 min Window:
8 Cal Row
8 Devil Presses
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
8 Cal Bike
8 Pull-Ups
*Add one rep to both mvnts

3/21

THURSDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
One Round of:
5 Cal Bike
5 Wall Walks
5 Burpee Broad Jumps

A. Every 2 min, for 3 Sets:
[18 intervals]
1) 300/250m Row
2) 3-5 Wall Walks
3) 20/15 Cal Bike
4) Farmers Walk x :60 sec
5) :40 side plank
(each side)
6) Rest

HXBX

Warm Up
4 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 KB Swings (light)

A. In a 10 min Window:
Four Sets (minimum) of:
DB Rev. Flys x 10
DB Seasaw Row x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Bicycles

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Bike

2) AMRAP:
12 Push-Ups
12 Single DB Step Overs

3/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Banded Paloff (left)
2) Banded Paloff (right)
3) Banded Muscle Snatch
4) Static Hang

*Allow 6 min to Warm Up/Set Up Part A

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Three Sets of:
Bulg Split Squats x 20
(20 each leg)

HXBX

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

A. In a 10 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats