1/26

MONDAY

HXBXplus

Warm Up
Two Rounds of:
100ft Double KB FR Carry
10 Goblet Hold GM's
10 KB Windmills (each)

*Allow 7 min to Warm Up Part A

A. EMOM x 5:
Sumo Deadlift x 5
@ 70-75%
*Focus on fast cycle time

B. 18 min AMRAP:
Five Rounds of (Buy-In):
18/14 Cal Row
18 Wall Balls (20/14lbs)
immediately into...
AMRAP:
9 Cal Row
12 Alt. DB Snatches
(50/35lbs)
*Record Rounds+Reps of row+snatches

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squat
Rounds 4-6:
5 Back Squat
*build in weight as comfortable

B. "Tag"
In a 20 min Window:
20 G2O
30 Lat. Burpees over Bar
40 Cals (MC)

1/24

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Inchworms
10 Jumping Air Squats

A. For Time:
In teams of 2...
400m KB Farmers Walk
(24/16kg)
150 Wall Balls (20/14lbs)
200 Russian KB Swings
(24/16kg)
150 Anchored Sit-Ups
400m KB Farmers Carry
*Partner 1 holds KBs on Walk while Partner 2 holds OH Medball
Goal < 30 min
*35 min TIME CAP

HXBX

Warm Up
400m Run (together)
w/ Medball
Followed by...
Two Rounds of:
w/ a partner...
10 Medball Rot. Tosses
10 Medball Thrusters
10 Step-Overs
(10 each)

A. "Tag"
In a 30 min Window:
200m Run
(w/ medball)
50 Wall Balls
50 Medball Step-Overs
50 Medball Rot. Slams
50 Medball Sit-Ups

1/23

FRIDAY

HXBXplus

Warm Up
EMOM x 6
1) 10/7 Cal Bike
2) 10 Down Ups
3) 12 Russian KB Swings

A. For Time:
Every 2:30, for 4 Sets:
(4 intervals each)
1) 25/22 Cal Bike
2) 25/22 Cal Row
*Treat each interval as a Sprint/Record all 8 times

B. EMOM x 12
1) 15 BB Skull Crushers
2) 15 V-Ups
3) 15 DB Bent Over Rows
4) 5-10 Strict Toes to Bar

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 Seated Box Jumps between each

B. "Tag"
In a 20 min Window:
10 Dball Step-Ups
5 Dball Box Jump Overs
10 Dballs over Shoulder
5 DB Devil's Press
10 Cals (MC)
5 DB Clusters

1/22

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:30 Wall Sit
50ft SA Front Rack Carry
10 Goblet Squats

A. In a 16 min Window:
Five Sets of:
Front Squats. 3
@ 60%
*Build on quality
Followed by...
2A. One Set of:
10-12 Front Squat
@ 55-65%
*Includes Warm Up Time

B. "Cindy Jr."
15 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
Tabata x 8
1) Plank Hold
2) Plank Shoulder Taps
3) Hollow Hold
4) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Flys
2) Hollow Rocks
3) Tempo Deficit PU's
*Slow as possible on descent
4) Knee Tucks
(on floor)

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 DB Floor Press
10 Leg Pulses
10 Box Dips
*Add 2 reps to all mvnts

1/21

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
5 Inchworms
10 Alt. Cossack Squats
5 DB Strict Press
50ft OH DB Carry

A. In a 16 min Window:
Establish a 5RM
Bench Press

B. Four Sets of:
Against a 2 min clock...
200ft Shuttle Run
15 DB Floor Press
(50/35lbs)
Max Rep Walking Lunges
(50/35lbs; Farmers Hold)
1 step = 1 rep
-rest 1 min between-

HXBX

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Rev. Lunges
9 Squat Jumps

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Banded Goblet Squats
3) Banded Sumo DL
4) Bike
5) DB Clusters
6) Down Ups

1/20

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Side Plank (left)
2) Side Plank (right)
3) Banded Monster Walk
4) KB Front Rack Carry
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Clean Pulls
2) Hang Power Cleans
3) Squat Cleans

A. Every :90 sec, for 8 Sets:
Squat Cleans
1-3) 1.1.1 @ 50-60%
4-5) 1.1 @ 60-70%
6-8) 1 @ 70+%
*Build based on quality

B. For Time:
21-15-9
Hang Power Cleans
(75/55lbs)
Bar Facing Burpees
immediately into...
9-15-21
Thrusters (75/55lbs)
Toes to Bar
Goal < 12 min
*15 min TIME CAP

HXBX

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

A. In a 16 min Window:
10-9-8...1
BB Rev. Grip BOR
*10 SL V-Ups between each

B. "Level Up"
In a 16 min Window:
200m Run
10 Rot. Medball Slams
10 SA Hang C &J's
10 Push-Ups
*Add 2 reps to all three mvnts

1/19

MLK DAY

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Kang Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Cleans
2) Front Squats
3) Lat. Burpees over Bar

A. "MLK Day"
30 min AMRAP:
In teams of 2...
63 Cleans
64 Wall Balls
64 Box Jump Overs
65 KB Swings
68 Front Squats

1/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 min of Additional Warm Up

1A. Against a 10 min clock...
For Max Cals:
In teams of 2...
150 Wall Balls
(20/14lbs)
30 Devil's Press
(50/35lbs)
Max Cal Bike in remaining time
-4 min rest-
2A. Against a 10 min clock...
For Max Reps:
800m Run (together)
75 DB Push Press
(50/35lbs)
Max Ab-Mat Sit-Ups in remaining time
-4 min rest-
3A. Against a 10 min clock...
150 Push-Ups
90 Cal Bike
Max DB Burpee DL's in remaining time
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps

A. In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Jumping Lunges
40 Medball Partner Sit-Ups
20 Pull-Ups
*Split reps however you'd like

1/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
10/7 Cal Bike
10 Goblet Hold Rev. Lunges
:30 sec Bottom Squat Hold
10 KB Russian Swings

A. In a 16 min Window:
Three Sets of:
Back Squat x 12
@ 50+%
*Start here and build as comfortable/Includes Warm Up Time

B. Every 2 min, for 4 Sets:
(4 each)
1) 21/15 Cal Bike
2) 21/15 Cal Row
*Treat each interval as a Sprint/Record all 8 times

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) BB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 DB Goblet Squats
12 Single DB Alt. Power Cleans
16 SA DB Push Press
(8 each arm)
20 Alt. DB Snatches

1/15

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up
3 KB Windmills
50ft SA DB OH Carry
(50ft each side)
10 Burpee Broad Jumps

*Allow 7-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 70-75%
4-6) @ 75-80%
*Pause 2 sec in dip and receiving position

B. For Time:
10-8-6-4-2
HSPU's
Strict Pull-Ups
-rest 1 min-
10-8-6-4-2
DB Push Press
(50/35lbs)
DB Bent Over Row
-rest 1 min-
10-8-6-4-2
DB Floor Press
Ring Rows
*16 min TIME CAP

HXBX

Warm Up
Tabata x 12
1) Medball Activation
2) Plank to Pikes
3) HR Push-Ups
4) Cobra Pose
5) Cossack Squats
6) PVC Pass Throughs

A. In an 8 min Window:
Three Sets (minimum)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 6
Medball Partner Sit-Ups

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Air Squats
8 Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans

1/14

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ mini band...
1) Banded Squats
2) Banded Monster Walk
3) Banded Hip Bridges

*Allow 6 min to Warm Up Part A

A. EMOM x 5
5 Sumo Deadlifts
@ 65-70%
*Focus on Fast Cycle Time

B. For Time:
9-7-5-3
Shuttle Run
[25ft = 1 rep]
18-15-12-9
Toes to Bar
*12 min TIME CAP
-allow time to reset-
For Time:
9-12-15-18
Double DB Power Cleans
(50/35lbs)
3-5-7-9
Shuttle Runs
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 12 min Window:
Deadlifts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Speed Skaters

1/13

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
15 Banded Pull-Aparts
10 Plank Walks
:30 sec KB Farmers Hold

A. EMOM x 30
1) 12-15 Pull-Ups
2) 12-15 Ring/Box Dips
3) 16-20 KB Walking Lunges
(30/24kg; Farmers Hold)
4) Max Double Unders
5) 100ft KB Farmers Carry
(30/24kg)
6) Rest

HXBX

Warm Up
Tabata x 10
1) Down Ups
2) Static Hang
3) Scap Push-Up
4) Cobra Pose
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Hollow Pulses
3) DB Rev. Fly
4) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 Cal Row

1/12

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Wall Sit
10 Alt. Cossack Squats
10 Goblet Hold GM's
50ft Single Arm Front Rack Carry
(each arm)

1A. In a 16 min Window:
Four Sets of:
Front Squats x 4
@ 60+%
*Start here an build as comfortable
immediately into...
2A. One Set of:
12-15 Front Squats
@ 50-60%
*Includes Warm Up Time

B. For Time:
50/40 Cal Row
50 Thrusters
(95/65lbs)
50 Bar Facing Burpees
*15 min TIME CAP
*Partition reps however you'd like until you complete 50 of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) KB Swings (light)
3) Tempo Air Squats
@ 3211

A. EMOM x 12
:35 on/:25 off
1) 8-10 Back Squat
2) 6-8 Tempo Goblet Squat
@ 3211
3) 10-12 Russian Step-Ups
(right leg)
4) 10-12 Russian Step-Ups
(left leg)

B. "King of the Hill"
In a 16 min Window:
8 KB Windmills
(4 each arm)
12 KB Swings
16 Alt. DB Snatches
200m Run

1/10

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Medball Rev. Lunges
(bearhug)
10 Medball GM's
(bearhug)
10 Medball Thrusters

A. 25 min AMRAP:
In teams of 2...
20 DB Box Step-Ups
(50/35lbs; 24"/20")
15 Cal Row
10 Alt. DB Snatches
(50/35lbs)
5 Burpee Box Jump Overs
(24"/20")
*You Go , I Go Fashion

HXBX

Warm Up
Group 1)
2 min Row
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 DB GM's
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
1600m Run (Buy In)
[200m Intervals]
directly into...
50 Cals (MC)
50 DB Clean & Jerks
50 Russian KB Swings
50 Squat Jumps
*split reps however you'd like

1/9

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
30 Single Unders
20 Alt. Plank Shoulder Taps
15 Air Squats
50ft Bear Crawl

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
@ 75-80%

B. 12 min AMRAP:
3 Ring Muscle-Ups
[scale= 9 C2B's]
6 Thrusters (95/65lbs)
36 DU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Kang Squats
3) Hip Bridge Hold

A. In a 10 min Window:
BB Hip Thrusts x 8
(with miniband)
+
Superman Pulses x 8
*2 sec iso hold at top of each rep

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Wall Balls
*Add two reps to both

1/8

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) BW Walking Lunges
3) Bear Crawl
4) Squat Jumps
5) Hollow Hold
6) Plank Walks

A. Seven Rounds for Time:
400/350m Row
200m Run
*25 min TIME CAP

B. "Full Body Hypertrophy"
Four Sets of:
8-12 Single Leg Rom. DL
(each leg)
8-12 DB Bent Over Row
8-12 Bulg. Split Squat
(each leg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) HR Push-Ups
3) Cobra Pose

A. In a 12 min Window:
3 x 10
Close Grip Bench Press
DB Skull Crushers
Slider Pike Ups

B. "King of the Hill"
In a 16 min Window:
16 Push-Ups
16 Plank Shoulder Taps
16 Ab-Mat Sit-Ups
16 DB Push Presses
16 Cals (MC)

1/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 5
Hang Power Clean x 4
Hang Squat Clean x 3
Low Hang PC x 2
Low Hang SC x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 5"
Every :90 sec, for 6 Sets:
2 Position Hang Clean
(Hang+Low Hang)
1-2) 60-70%
3-4) 70-75%
5-6) 75-80%

B. "Sayonara 2025"
For Time:
25/20 Cal Row
20 Deadlifts
(185/125lbs)
25 DB Bench Press
(50/35lbs)
20 Deadlifts
25 Box Dips
20 Deadlifts
25/20 Cal Row
15 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Front Squat
3) GM's

A. Every 2 min, for 6 Sets:
(3 each)
:90 on/:30 off
1) AMRAP:
5 Deadlifts
10 Curtsy Lunges

2) AMRAP:
5 Deadlifts
10 Banded Sissy Squats

B. "Tag"
In a 20 min Window:
200m Run
8 DB Devil's Press
12 DB Front Squats
8 Box Jumps
12 KB Swings
8 KB Goblet Squats
12 Suitcase DL's
(6 each arm)

1/6

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
10 Deadbugs
10 Banded Face Pulls
10 Cat Cows
10 Scap Pull-Ups

A. EMOM x 10
1) 12-20 Unbroken Banded Strict Pull-Ups
2) 12 Weighted Alt. Pistols
[scale= weighted box pistols]

B. 18 min AMRAP:
50 Russian KB Swings
(24/16kg)
40 Ab-Mat Sit-Ups
30 Pull-Ups
20 HSPU's
100 DU's

HXBX

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpees
6 HR Push-Ups
9 Hollow Pulses

A. "EMOM Mania"
(30 Interals)
:40 on/:20 off
1) Bike
2) KB/DB Rows
(reset at bottom)
3) SL Crunches
4) Bike
5) DB Squat + Curl
6) Banded Crunches

1/5

MONDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
Banded Lat Stretch
Supinated Banded Pull-Aparts
*open format warm up
Followed by...
Tabata x 6
1) Strict Press
2) Tall Jerks
3) Jerk Balances

*Allow 5-6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 65%
4-6) 1 @ 75%
*2 sec pause in dip and receiving position

B. For Time:
Every 2 min, for 10 Sets:
(5 each)
1) 18/15 Cal Bike
2) 18/15 Cal Row
*Record all 10 times

HXBX

Warm Up
Tabata x 12
1) Air Squats
2) BW Rev. Lunges
3) Inchworms
4) SL Hip Bridges (left)
5) SL Hip Bridges (right)

A. EMOM x 12
:35 on/:25 off
1) Tempo Banded Squats
@ 4X41
2) KB Sumo Squats
3) Banded Glute Kickbacks
(left)
4) Banded Glute Kickbacks
(right)

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Single DB Step-Ups
16 Cals (MC)
24 Medball Thrusters

1/3

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
10 Burpee Broad Jumps
10 Air Squats
10 SL V-Ups

A. For Time:
In teams of 2...
800m Run (together)
120 Box Jump Overs
100 Pull-Ups
400m Run (together)
80 Goblet Squats
(24/16kg)
60 SA Devil's Press
(50/35lbs)
800m Run (together)
*36 min TIME CAP

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Burpee Broad Jumps
6 Kang Squats
(Goblet Hold)
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
1600m Run (Buy-In)
(200m Intervals;800m each)
directly into...
100 Single DB Step Ups
80 Russian KB Swings
60 Push-Ups
40 Medball Partner Tosses
*split reps however you'd like