4/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) Kip Swing
3) Banded Lat. Pull Downs

A. Every :90 sec, for 8 Sets:
(4 of each)
:45 on/:45 off
1) Ring Muscle-Up Attempts
[scale= jumping MU's]
2) Handstand Hold or Walk

B. For Time:
30-20-10
Alt. Pistols
Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) Rot. Medball Slams
2) KB/DB Bent Over Row
3) SL V-Ups
4) BB Curls

B. "Partner Frenzy"
3 min on/1 min off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats

4/28

MONDAY

HXBXplus

Warm Up
Row x 2 min
Followed by...
12 Alt. Cossack Squats
12 Sumo DL
12 Alt. Prone Scorpions

A. Three Sets of:
BB Hip Thrusts x 6
Strict Toes to Bar x 6

B. Two Rounds of:
For Time:
15 Toes to Bar
15 Deadlifts (185/125lbs)
1000m Row
15 Deadlifts
15 Toes to Bar
REST until clock hits 10:00 and repeat
*2 scores (Time)
[Time Cap = 9 min per round]

HXBX

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

A. In a 10 min Window:
Back Squat x 5
[one sec pause at bottom]
*build tas comfortable

B. "Tag"
In a 24 in Window:
8 Lat. Burpees over Bar
12 DB Goblet Squats
16 Alt. DB Snatches
20 Cals (MC)

4/26

SATURDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Bike
2) Step Ups
3) HR Push-Ups
4) Jumping Pull-Ups
5) Empty BB GM's

A. 30 min AMRAP:
In teams of 2...
3 Box Jump Overs
(30"/24")
6 DB Push Press
(50/35lbs)
9 KB Swings
(24/16kg)
*Alt. Full Rounds

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) BW Rev. Lunges
3) Hollow Hold

A. "Tag"
35 min AMRAP:
50 Burpee Box Jumps
100 Wall Balls
50 KB Swings
100 Plate G2O
200m Run

4/25

FRIDAY

HXBXplus

Warm Up
4 min AMRAP:
100m Run
10 Alt. DB Snatches
15 Banded Muscle Snatch

A. 20 min AMRAP:
50ft KB Farmers Carry
(24/16kg)
10 KB Bent Over Row
12 Toes to Bar
200m Run

B. Three Sets of:
Hollow Hold x :20 sec
Push-Ups x 20

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
w/ an empty BB...
1) Rom. DL's
2) GM's
3) Lat. Burpees over Bar

A. Every :90 sec, for 5 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 DB Devils Press
*add one devils press each round

4/24

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
12 Banded GM's
12 Hollow Rocks

A. For Time:
1000m Row
50 Ab-Mat Sit-Ups
25 Russian KB Swings
(24/16kg)
750m Row
40 Ab-Mat Sit-Ups
20 Russian KB Swings
500m Row
30 Ab-Mat Sit-Ups
15 Russian KB Swings
250m Row
20 Ab-Mat Sit-Ups
10 Russian KB Swings
*30 min TIME CAP

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Inchworms
3) Plank Hold
4) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Strict Press
2) Medball Partner Tosses
3) Curtsy Lunges
4) Medball Partner Tosses

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) HR Push-ups
3) Single Unders
4) DB Clusters
5) Burpees to Bar

4/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
w/ pair of DB's
5 Power Cleans
5 Bent Over Row
5 Strict Press

A. EMOM x 12
:30 on/:30 off
1) Strict Ring Pull-Ups
2) V-Ups
3) HS Hold/Walk Practice

B. 10 min AMRAP:
12 Deadlifts
(155/105lbs)
10 Pull-Ups
40 DU'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:
3 x 8 (minimum):
Bench Press
BB Floor Skull Crushers

B. "Tag"
In an 18 min WIndow:
8 DB Hang Clean to OH
(8 each arm)
12 DB Goblet Squats
16 Alt. DB Snatches
200m Run

C. "Pipeline"
*4 minutes

4/22

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Row
2) Empty BB Clusters
3) HS Hold

A. In a 14 min Window:
Five Rounds of:
Push Press x 7
*Start around 60% and build to a heavy; includes warm up time

B. 5 min AMRAP:
5 Front Squats
(155/105lbs)
3 Wall Walks
-rest 2:30 min-
5 min AMRAP:
5 Front Squats
(135/95lbs)
3 Wall Walks
-rest 2:30 min-
5 min AMRAP:
10 Bar Facing Burpees
10 Wall Balls
(20/14lbs)
*Record all 3 scores

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
3 x 8 (minimum):
BB 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. "King of the Hill"
In a 16 min Window:
10 Cals (MC)
15 DB/BB Power Cleans
20 Wall Balls

4/21

MONDAY

HXBXplus

Warm Up
One Round of:
200m Run
10 Jumping Air Squats
10 Medball Slams
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Clean
2) Hang Power Clean
3) Hang Squat Clean

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean
+
Front Squat
+
Hang Clean

B. Two Rounds for Time:
400m Run
12 Power Cleans
(155/105lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 8
DB Bulg. Split Squat x 8
(8 each leg)

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 Double DB Snatches
24 Single DB Devils Press

4/19

SATURDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Kang Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Cleans
2) Rom DL
3) GM

A. "Team Chief"
Five Rounds of:
In teams of 3...
5 min AMRAP:
Power Clean x 3
(135/95lbs)
Push-Ups x 6
Air Squats x 9
-rest 1 min between-
*Three partners will alt. full rounds, partner 1, partner 2, partner 3, back to partner 1, etc

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

4/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
200m Row
10 Burpees

A. Five Sets of:
Bulg. Split Squat x 10
(10 each leg)
Leg Pulses x 20

B. Three Rounds for Time:
500m Row
400m Run

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) KB Sumo DL
2) Bulg. Split Squat Jumps
(left)
3) Bulg. Split Squat Jumps
(right)

B. "Tag"
In a 20 min Window:
5 BB/DB Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
200m Run

4/17

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
KB Swings x 10 (light)
Goblet Squat x 10

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Clean Lift-Off
+
Power Clean
*Build to a heavy for the day

B. 12 min AMRAP:
12 Toes to Bar
12 Box Jump-Overs
12 Single DB Step-Overs
(50/35lbs; hold DB any way)

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. EMOM x 12
:35 on/:25 off
1) Close Grip Bench Press
2) Mountain Climbers
3) DB Skull Crushers
(on floor)
4) Knee Tucks
(on floor)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

4/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Kang Squat x 8
Cossack Squat x 16
Hollow Hold x :30 sec

A. For Time:
50 SL V-Ups
50 KB Swings
(24/16kg)
50 Wall Balls
(20/14lbs)
50/40 Cals (MC)
50 Wall Balls
50 KB Swings
50 SL V-Ups
*35 min TIME CAP

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 10 min Window:
Deadlift x 8
*Build as comfortable

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to Devil Press

4/15

TUESDAY

HXBXplus

Warm Up
500m Row
*conversational pace
One Set of:
w/ pair of DB's
5 Strict Press
5 Push Press
5 Push Jerk

*Allow 7 min to Warm Up Part A

A. Six Sets of:
Push Press x 1
+
Push Jerk x 2
*Start around 70% of 1RM

B. Five Sets for Time:
Alt DB Snatches x 20
(10 each arm)
12 Burpees over DB

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 Bent Over Row
2) Bicycles
3) DB Rev. Fly's
4) SL V-Ups

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's

4/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Banded Lat Pull-Downs x 10
50ft OH Plate Carry
HS Hold x :15 sec

*Allow 5 min to Set Up Part A

A. "Gymnastics Work"
In a 15 min Window:
Jumping Pull-Ups x 5
Negative Pull-Ups x 3
Strict Pull-Ups x 3
KIpping Pull-Ups x 5
Jumping Bar MU x 3
Bar MU Attempt x 3
Free Work on Bar in remaining time

B. 10 min AMRAP:
10 Strict HSPU's
20 Cal row
30 DU's

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 20 min Window:
800 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls

4/12

SATURDAY

HXBXplus

Warm Up
200m Medball Run

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

A. For Time:
In teams of 2...
75 Burpee Box Jumps
1000m Medball Run
(20/14lbs)
150 Push-Ups
1000m Medball Run
300 Air Squats
*40 min TIME CAP
(run together; only 1 person holding medball at a time)

HXBX

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

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

4/11

FRIDAY

HXBXplus

Warm Up
Two Sets of:
w/ a pair of DB's
5 Cal Row
10 Kang Squat
(Front-Rack Hold)
10 DB Front Squat
10 DB Death March

A. Every 7 min, for 5 Sets:
750m Row
10 Deadlifts
(225/155lbs)
4 Wall Walks
*Record all 5 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:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In an 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)
20 Air Squats

4/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Hollow Rocks
2) Superman Hold
3) HR Push-Ups
4) Static Hang

A. Gymnastics Practice
Every 2 min, for 9 Intervals:
1) Kipping/Butterfly
(Pull-Ups, C2B's)
2) L-Sit Hold
(on boxes)
3) Handstand Hold/Walk
*Give yourself :20-:30 sec of rest at the end of each interval

B. Three Sets of:
4 min AMRAP:
5 Push-Ups
10 Pull-Ups
15 KB Swings (24/16kg)
-rest 1 min between each-
*Record all 3 scores

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200m Run
18 KB Swings
36 DU's or 72 SU's

4/9

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Plate Jumps
Followed by...
Tabata x 6
1) DB Strict Press (light)
2) Hanging Knee Tucks
3) Hollow Hold

*Allow 6 min to Warm Up Part A

A. Five Sets of:
Push Press x 2
+
Push Jerk x 3
*Start around 60% of 1RM

B. 12 min AMRAP:
15/12 Cals (MC)
15 Toes to Bar
50 DU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) BW Rev. Lunges

A. In a 9 min Window:
Three Sets (minimum):
Goblet Squats x 8
(heel elevated on plate)
KB Curtsy Lunges x 16
(8 each leg)

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

1) Bike

2) AMRAP Style:
3 Dballs Over the Shoulder
6 Dball Power Cleans
(alt. shoulers)
9 DB Push Press

4/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Handstand Hold
2) Cossack Squat
3) HR Push-Ups

A. Three Sets of:
Alt. Pistols x 16
(8 each leg)
Renegade Rows x 16
(8 each arm)

B. For Time:
40 Wall Balls (20/14lbs)
800m Run
30 Wall Balls
400m Run
20 Wall Balls

HXBX

Warm Up
Tabata x 6
1) Plank to Pike
2) Plank
3) Burpees

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Mountain Climbers
3) DB/BB Skull Crushers
4) SL V-Ups

B. "Tag"
In a 20 min Window:
6 Push-Ups
8 DB Thrusters
10 Wall Balls
12 Ab-Mat Sit-Ups
200m Run

4/7

MONDAY

HXBXplus

Warm Up
Two Rounds of:
Single DB OH Carry
(50ft each arm)
10 SA DB Press
(10 each arm)
10 DB Goblet Rev. Lunges

*Allow 4-5 min to Set Up/Warm Up Part A

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Hang Snatch
*Lift-Off = 2 sec pause at mid patella

B. Three Sets for Max Reps:
2 min on/2 min off
1 min of Hang Squat Cleans
(115/75lbs)
1 min Box Jumps
(24"/20")
*one score of max reps

HXBX

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

A. In a 12 min Window:
Back Squat x 6
@41X1

B. "Level Up"
In a 15 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round