4/29

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Push Press
2) Push Jerk
3) Split Jerk

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
+
Split Jerk
1-2) 60-65%
3-4) 70-75%
5-6) 80-83%
7-8) 85-88%

B. 12 min AMRAP:
4 Strict HSPU's
8 Toes-to-Bar
12 KB Swings (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) DB/KB Rom. DL
3) DB/KB Rev. Lunges
4) Donkey Kicks
(over bench/box)

B. "King of the Hill"
In an 18 min Window:
200m Run
18 DB Thrusters (light)
36 DU's or 72 SU's

4/27

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Goblet Squats x 8
Hanging Knee Raises x 16

*Allow 4 min to Warm Up/Set Up Part A

A. Three Rounds for Time:
1000m Row
800m Run
40 Alt. Pistols
[scale = cossack squat]
20 Chest-to-Bar Pull-Ups
10 Strict HSPU's
*40 min TIME CAP

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

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

4/26

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Halting Snatch DL
+
Hang Snatch
+
Snatch
*Pause 2 sec above knee on halting, then stand it up, into the hang snatch, drop barbell, then immediately snatch from floor

B. For Time:
40/30 Cals (MC)
30 G2O (75/55lbs)
20 Bar Facing Burpees
400m Run
20 Bar Facing Burpees
30 G2O
40/30 Cals (MC)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec 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:
8 G2O
12 Cals (MC)
8 Lat. Burpees over Bar
12 Cals
8 Deadlifts
12 Cals

4/25

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Walking Lunges
3) Goblet Squats

*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%
Followed by...
Two Sets of:
Back Squat x 10
*go as heavy as possible

B. 8 min AMRAP:
[for max reps]
1 Thruster (115/75bs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
*every round goes up 1 thruster and 2 pull-ups

HXBX

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

A. In a 12 min Window:
4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 SA DB C&J's
(20 each arm)
200m Run

4/24

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) KB Windmill (left)
2) KB Windmill (right)
3) SA KB Push Press (left)
4) SA KB Push Press (right)
5) Handstand Hold

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Push Press
+
Push Jerk
1-2) 65-70%
3-4) 70-75%
5-6) 80-85%

B. Every 5 min, for 4 Sets:
15/12 Cals (MC)
12 Toes-to-Bar
9 Strict HSPU's
15/12 Cals (MC)
*Record all 4 times

HXBX

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


B. "EMOM Mania"
(36 Intervals)
:35 on/:25 off
1) Bike
2) Wall Balls
3) KB Sumo DL
4) Bike
5) SU's or DU's
6) 100m Run

4/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Rom. DL
2) KB Swings
3) Cobra Pose


A. In a 16 min WIndow:
[includes warm up time]
Three Sets of:
3 Deadlifts*
(w/ eccentric pause)
+
3 Deadlifts
@ 65-75% of 1RM
*pause 2 sec at mid-patella as you lower bar/let barbell settle back on ground between each rep

B. Every 5 min, for 4 Sets:
24/18 Cal Bike
6 Devil's Press (50/35lbs)
12 Walking Lunges
(50/35lbs; Farmers Hold)

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 12 min Window:
4 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

4/22

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
3 Dive Bomber PU's
6 Plank to Pike
9 Air Squats

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

A. 30 min AMRAP:
500m Row or 400m Run
40 DU's
100m Farmers Carry
(24/16kg)
20 KB Swings (24/16kg)
10 Pull-Ups

HXBX

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

A. In a 12 min Window:
Front Squats x 8
*SL KB DL x 5 (each leg) between each set

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*100 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

4/20

SATURDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

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

A. Every 5 min, for 40 min:
[2 total Sets]
1) 1000m Row
2) 50 DB Thrusters (35/25lbs)
3) 800m Run
4) 20 Bar Muscle-Ups
or
40 Pull-Ups

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:
1600m Run (Buy-In)
*200m Intervals until complete
direclty into...
AMRAP:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 DB Thrusters
8 Pull-Ups
8 Cals (MC)

4/19

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Scap Push-Up x 5
HR Push-Up x 5
Single Under x 50

A. Every 2 min, for 5 Sets:
Bench Press
1) 5 @ 70-75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
-rest 2 min-
Every 2 min, for 3 Sets:
Bench Press
1) 1 @ 95%
2) 1 @ 101+%
3) 1 @ 101+%

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

HXBX

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

* Allow 4 min to Warm Up DL

A.EMOM x 9
:35 on/:25 off
1) Deadlifts
2) Banded Prone Leg Curl
3) Superman Pulses

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

4/18

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Diver Bomber PU's x 5
Medball Thrusters x 10

*5 min to Set Up/Warm Up Part A

A. 30 min AMRAP:
50 DU's
400m Run
30 Wall Balls (20/14lbs)
20 Toes to Bar
10 Strict Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Ab-Mat Sit-Ups
3) Banded Tricep Ext.
4) Hollow Pulses

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:
100m Run
10 Alt. DB Snatches
*Add two DB Snatches each round

4/17

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) DB Rom. DL (light)
4) Cobra Pose
5) Hollow Hold
6) Deadbugs

A. Three Sets of:
Deadlifts x 8
@ 65% of 1RM

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

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

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
*Only one partner working at a time/Split up reps however you would like

4/16

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) KB Swings (light)
2) Burpee Broad Jumps
3) Alt. DB Snatches (light)

*Allow 8 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
*Only 3 attempts; score is max load over all 8 sets

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Hammer Curls
3) DB Rev. Fly's
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank Walks
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]

4/15

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Cossack Squats
2) Inchworms
3) BW Rev. Lunges

A. Three Sets of:
Bulg. Split Squats x 8
(each leg)
Bent Over Row x 8
Nose to Wall HS Hold
x :30 sec

B. 12 min AMRAP:
3 Strict HSPU's
6 Strict Pull-Ups
12 Alt. Cossack Squats
(KB Goblet Hold; 24/16kg)

HXBX

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

*Allow 4 min to Warm Up/Set Up Part A

A. EMOM x 9
:35 on/:25 off
1) Back Squat
2) Curtsy Lunges
3) KB Sumo DL

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

4/13

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Rom. DL x 4
Muscle Clean x 4
Strict Press x 4
Front Squat x 4
Power Clean & Jerk x 4
Squat Clean & Jerk x 4

A. "Get A Grip"
In teams of 2...
For Time:
100 Reps of...
1 Deadlift (95/65lbs)
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
*One person runs 400m while the other works on the complex. The weight cannot rest on the floor at any point of the workout-the only contact must be the quick tap of the plates on the dealift. The partner who hands the bar off must immediately run 400m before they may receive the weight back from their partner.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
400m Run (together)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees
*Split up reps however you like other than run

4/12

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")
*RETEST from 10/20/23

HXBX

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

A. EMOM x 9:
:35 on/:25 off
1) BB Strict Press
2) KB Curtsy Lunges
3) BB Hip Thrusts


B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Burpee Box Jumps
10 Alt. DB Snatches
5 DB Clusters
10 DB Burpee DL

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