Warm Up

200m Run

Followed by...

Tabata x 6

1) Down Ups

2) Plate G2O

3) Inchworm

+

Dive Bomber Push-Up

A. "Baby Brooks"

In a 30 min Window:

In teams of 2...

"Tag Style"

200m Run

50m Farmers Carry

10 Down Ups

10 SL Sit-Ups

10 Step-Ups

10 Alt. DB Snatches

10 DB Deadlifts

10 DB Power Cleans

10 DB Thrusters

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
800m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)

4/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 PVC Pass Throughs
10 Banded Face Pulls
10 PVC BTN Presses
10 PVC Cuban Presses

A. In a 15 min Window:
For Total Reps:
Max Strict Press @ 75%
+
Max Push Press
-rest 2 min-
Repeat @ 65%
-rest 2 min-
Repeat @ 55%

B. Three Rounds for TIme:
400m Run
100ft OH Plate Carry (45/35lbs)
200ft Farmers Carry (24/16kg)
400m Run
*24 min TIME CAP

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Deficit Deadlift x 8
(on plate)
immediately into...
In a 6 min Window:
Deadlift x 8

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 KB Swings
8 KB Sumo DL
*Add two reps to all mvnts every round

C. "Pipeline"
*If time allows

4/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) Power Snatch
3) Squat Snatch

A. In a 16 min Window:
Snatch x 1
*Goal is to build to 85+%/once you fail twice you no longer move up in weight

B. For Time:
30 Toes to Bar
20 Medball Step-Overs
(20/14lbs; 24"20")
10 Deadifts (255/175lbs)
20 Medball Step-Overs
30 Toes to Bar
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In an 8 min Window:
BB Bent Over Row x 5
*2 sec pause at top
+
BB Bent Over Row x 5
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings
20 Clas (MC)

4/22

WEDNESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Rounds of:
12 Ring Rows
24 Plank Shoulder Taps
:15 sec Static Hang
5 Scap Pull-Ups

A. "Open Gymnastics"
In a 15 min Window:
Gymnastics Practice

B. Every :90 sec, for 8 Intervals:
(4 each)
1) 10 Bar Facing Burpees
2) 10 Thrusters (95/65lbs)
*Add 1 rep to each mvnt each round. For example, Round two is 11/11, Round three is 12/12.
[NOT SCORED]

HXBX

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

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Squats between

B. "Point Break"
In a 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Devil Presses
(each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min

4/21

TUESDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Three Rounds of:
10 Deadbugs
10 Bird Dogs
10 Empty BB GM's

A. 25 min AMRAP:
400m Run
25 Russian KB Swings (24/16kg)
25 Ab-Mat Sit-Ups
*Run = 1 Rep

B. Four Sets of:
16 Double KB Step-Ups
(Front-Rack; Heavy)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. In a 10 min Window:
Three Sets (minimum):
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
8 DB Thrusters
*Add two thrusters
-rest 3 min-
In an 8 min Window:
8 Cal Bike
8 Ab-Mat Sit-Ups
*Add two to both mvnts

4/20

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
50ft DB OH Carry (each)
5 Scap Pull-Ups
30 Single Unders

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Power Jerks @ 75+%
immediately into...
Every 2 min, for 3 Sets:
8-10 Power Jerks @ 45-55%

B. Four Sets of:
Against a 2 min clock...
3 Wall Walks
30 DU's
9 Shoulder to OH (115/85lbs)
Max Pull-Ups in remaining time
-rest 2 min between each-
*Record all 4 scores

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 10 min Window:
Three Sets (minimum):
Zercher Squats x 10
Weighted Seated Jumps x 10

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats

4/18

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Burpee Broad Jumps
10 Air Squats
:15 sec Hollow Hold

A. For Max Reps:
EMOM x 16
1) Cal Bike or Row
2) Alt. SA Devils Press (50/35lbs)
3) Box Step-Ups (24"/20")
4) Rest
-rest 4 min-
For Max Reps:
EMOM x 16
1) Cal Bike or Row
2) Ab-Mat Sit-Ups
3) Wall Balls (20/14lbs)
4) Rest
*2 scores of Max Reps

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Hollow Pulses
3) Plate G2O
4) Plank Hold

A. "Tag"
In a 35 min Window:
100 Cals (MC)
80 Wall Balls
60 Medball Partner Tosses
40 DB Front Squats
20 DB Squat Cleans

4/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
25ft Banded Monster Walk
(forward & backward)
10 SL Hip Bridges
15 Air Squats
50 Single Unders

A. In an 18 min Window:
Four Sets of:
3 Back Squats @ 75-85%
+
2 Tall Box Jumps

B. For Time:
3 Squat Cleans @ 70%
90 DU's
5 Squat Cleans @ 60%
70 DU's
7 Squat Cleans @ 50%
50 DU's
9 Squat Cleans @ 40%
30 DU's
12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Hip Bridges
3) Cobra Pose

A. In a 16 min Window:
10-9-8...1
Banded BB Hip Thrusts
*5 Seated DB Press between

B. "Point Break"
In a 16 min Window:
8 KB Swings
12 DB Front Squats
16 DB Push Press
20 Cals (MC)
*200m Run at the top of every 4 min

4/16

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
20 Mountatin Climbers
10 Burpee Broad Jumps

A. "Core-Dio"
30 min AMRAP:
200m Run
15/12 Cal Row
20 V-Ups
200m Run
15/12 Cal Bike
20 Ab-Mat Sit-Ups
200m Run
15 Down Ups
*Run = 1 rep

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Plank Walk
(Up/Downs)
3) Down Up
+
3 Squat Jumps

A. In a 16 min Window:
10-9-8...1
Close Grip Bench Press
*:15 sec core of choice between

B. "King of the Hill"
In a 16 min Window:
16 Turkish Get-ups
(8 each arm)
16 Hang Clean & Jerks
(8 each arm)
16 SA DB Deadlifts
(8 each arm)
16 Push-Ups
16 SL V-Ups

4/15

WEDNESDAY

HXBXplus

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

A. In a 16 min Window:
Four Sets of:
3 Deadlifts @ 75+%
+
Broad Jump + Vertical Jump
*Includes Warm Up Time

B. 6 min AMRAP:
10 Pull-Ups
8 Alt. DB Snatches (50/35lbs)
6 Box Jump Overs (24"/20"
-rest 1 min-
6 min AMRAP:
3 Box Jump Overs
4 Alt. DB Snatches
5 Pull-Ups
*2 Scores

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ miniband
1) Banded Kang Squats
2) Banded Sumo DL (light)
3) Banded Hip Bridges


A. Every 2 min, for 6 Sets:
5 Deadlifts
+
5 Lat. Burpees over Bar
*Build as comfortable

B. "Tag"
In a 20 min Window:
100m Run
10 Cals (MC)
9 Russian KB Swings
8 KB SA Push Press (each)
7 Burpee Box Jumps
6 DB Devils Press
5 DB Clusters

4/14

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Face Pulls
10 Banded Pull-Aparts
30 Alt. Plank Shoulder Taps
10 Empty BB Strict Press

A. In an 18 min Window:
For Total Reps:
Max Strict Press @ 70%
Straight into..
Max Push Press
(one complete set)
-rest 2 min-
Repeat @ 60%
-rest 2 min-
Repeat @ 50%
*As soon as you cant complete another strict press on each set, without racking the bar, perform as many Push Press as possible. One total rep count for both strict +push press

B. 12 min AMRAP:
15 Wall Balls (20/14lbs)
9 Toes to Bar
300ft Shuttle Run
(25ft increments)
*25ft = 1 rep

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) Scap Push-Ups
3) Plank to Pike
4) Plank Shoulder Taps

A. In a 9 min Window:
Three Sets (minimum):
BB Pendlay Row x 8
Ring Rows x 10
DB Hammer Curls x 12
immediately into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off

1) Row

2) AMRAP:
5 Push-Ups
10 SL V-Ups
15 Wall Balls

4/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) OH Squat
3) Squat Snatch

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1-2) 1 @ 70-75%
3-4) 1 @ 75-80%
5-6) 1 @ 80+%

B. Every 4 min, for 3 Sets:
6 Power Snatches (105/75lbs)
12 Bar Facing Burpees
6 Power Snatches
*Record all 3 times

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Back Squats (light)
2) Seated Broad Jumps
3) Elevated Rev. Lunges
4) Banded Monster Walk

B. "Level Up"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
10 Single DB Step-Ups
10 Box Jump-Overs
*Add 2 reps to all 3 mvnts

4/11

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
One Set of:
5 Wall Balls
5 Medball Sit-Ups
10 Rot. Med ball Slams

A. Four Rounds for Time:
In teams of 3...
Station 1) 500m Row
Station 2) 10 DB Devils Press
(50/35lbs)
Station 3) 30 Sit-Ups
*Each partner starts at a different station. Partners will rotate once each partner has finished. Once each partner has done all 3 stations; that is the ned of A ROUND.
*35 min TIME CAP

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpee + 3 Air Squats
3) Medball Thrusters
4) Plate Jumps

A. "Tag"
In a 30 min Window:
100 Cals (MC)
80 Wall Balls
60 DB/BB Power Cleans
40 DB/BB OH Presses
20 Burpees Box Jumps

4/10

FRIDAY

HXBXplus

Warm Up
Three Sets of:
5 Burpees
10 Russian Swings
20 Single Unders

A. Two Sets of:
Against a 5 min clock...
3 Wall Walks
12 DB Front Squats (50/35lbs)
12 DB Deadlifts
12 DB Front Squats
3 Wall Walks
Max DU's in remaining time
-2 min rest between each-
*Two Scores of Max DU's

B. Four Sets of:
:60 sec Plank Hold
:60 sec of Double KB Step-Ups
(Front Rack; 24/16kg)

HXBX

Warm Up
In a 5 min Window:
DB Hip Bridges
Foam Roller
Couch Stretch
Banded Glute Hold

A. In a 12 min Window:
BB HIp Thrusts x 8
KB Rev. Lunges x 16

B. "Level Up"
In an 18 min Window:
10 Single DB Step-Ups
10 Alt. DB Snatches
10 Cals (MC)
*Add 2 reps to each every round

4/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike or Ski
2) Burpee Pull-Up
3) Inchworm + Dive Bomber PU

A. In a 15 min Window:
Open Gymnastics Practice
Options Include:
Muscle-Ups
Kipping/Butterfly
Double Unders
Ring Dips
Handstand Walk
Handstand Push-Ups

B. Three Rounds for Time:
400m Run
25 Russian KB Swings (24/16kg)
20 Cal Bike or SkiErg
15 Burpees to Plate
*20 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Bicycles
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike

4/8

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
9 Goblet Squats
7 Down Ups
5 Knees to Elbow

*Allow 8 min to Warm Up Part A

A. For Time:
One Round of:
18 Thrusters (95/65lbs)
18 Toes to Bar
Two Rounds of:
9 Thrusters (95/65lbs)
9 Toes to Bar
Three Rounds of:
6 Thrusters (95/65lbs)
6 Toes to Bar
*15 min TIME CAP

B. Four Sets of:
16 DB Death March
(8 each leg)
16 Banded Tricep Ext.
:30 sec KB Suitcase Hold
(heavy)

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) Curtsy Lunges
4) KB Cossack Squats

B. "King of the Hill"
In a 16 min Window:
200m Run
8 KB Sumo DL's
12 KB Swings
16 SA DB Push Press
(8 each arm)
20 Air Squats

4/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Windmills (each side)
5 Scap Pull-Ups
5 HR Push-Ups

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
3 Power Jerks @ 70+%
immediately into...
One Set of:
10 Power Jerks @ 45-55%

B. "Pump City"
For Time:
10-8-6-4-2-4-5-8-10
DB Bench Press (50/35lbs)
Pull-Ups
*14 min TIME CAP
[share benches as needed]

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) HR Push-Ups
3) Cobra Pose
4) Plank Hold

A. EMOM x 12
:35 on/:25 off
1) BB Bench Press
2) SL Crunches
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 DB/BB Hang C & J's
10 Push-Ups
12 Wall Balls
14 Cals (MC)

4/6

MONDAY

HXBXplus

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

A. In a 16 min Window:
Five Sets of:
4 Deadlifts @ 70+%
+
2 Seated Broad Jumps
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
15 Russian KB Swings (24/16kg)
10/7 Cal Row Sprint
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 6
1) Inchworms
2) Air Squats
3) Alt. DB Snatches (light)

A. In a 12 min Window:
Banded Back Squat x 6
*5 GM's between each set

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 BW Bulg. Split Squat Jumps
(10 each side)
10 Heel Raised Goblet Squats
10 Russian KB Swings
100m Run

4/4

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
20 Lat. Line Hops
15 Knee Tucks (on floor)
10 Burpees

A. EMOM x 16
(NOT SCORED)
1) DU's
2) Cal Row
3) Ab-Mat Sit-Ups
4) Rest
-4 min rest-
EMOM x 16
1) Russian KB Swings
(32/24kg)
2) Cal Bike
3) Burpees to Plate
4) Rest

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

4/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
50ft OH Carry
5 Inchworms
15 Banded Pull-Aparts
20 Alt. Plank Shoulder Taps

A. In a 15 min Window:
Four Sets of:
6 Strict Press @ 70+%
Followed by...
One Set of:
8 Push Press
@ heaviest load from SP
*Includes Warm Up Time

B. 18 min AMRAP:
100m KB Farmers Carry
(24/16kg)
5 Wall Walks
10 Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Inchworms
3) BW Rev. Lunges
4) Air Squats

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) Curtsy Lunges
2) Banded Glute Kickbacks

B. "Level Up"
In an 8 min window:
8 Cal Bike
8 Burpee Box Jumps
*Add two reps to both each round
-3 min rest-
In an 8 min Window:
8 Cal row
8 Wall Balls
*Add two reps to both each round