2/5

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. Three Sets:
DB Strict Press x 8
DB Strict Press x 10
DB Shoulder Fly's x 12

B. Four Rounds for Time:
12/9 Cal Row
12 Lat. Burpees Over Row
12 DB Thrusters (50/35lbs)

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank to Pike
3) Butt Kickers
4) Plank Shoulder Taps

A. Three Sets:
DB Strict Press x 8
DB Push Press x 10
DB Shrugs x 12
(2 sec pause at top of shrug)


B. "Level Up"
In a 9 min Window:
Max Cal Row
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Burpees over DB's
*add one rep to each mvnt"

2/4

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Lat. Lunges
2) Cobra
3) Plank

A. EMOM x 9
:40 on/:20 off
1) Flutter Kicks
2) Plank Kick Throughs
3) Superman Pulses

B. 20 min AMRAP:
400m Run
20 Push-Ups
20 Russian Swings (32/24kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Lat. Lunges
3) Plank

A. EMOM x 12
:40 on/:20 off
1) Flutter Kicks
2) Air Squats
3) Plank Kick Throughs
4) Superman Pulses

B. "Point Break"
In an 18 min Window:
12 KB Russian Swings
24 KB Rev. Lunges
(Goblet Hold)
48 SU's
*400m Run at the top of every 6 min

2/3

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Light DB Alt. Snatches

A. EMOM x 9
:40/:20 off
1) DB SA Curls
2) DB Floor Skull Crushers
3) HR Push-Ups

B. Two Rounds for Time:
800m Row
10 Devils Press (50/35lbs)
20 DB DL's

HXBX

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

A. 4x12
DB Curls
DB Floor Skull Crushers


B. "Partner Frenzy"
Every :2 min, for 24:
:90 on/:30 off
1) Row
2) AMRAP Style:
5 DB Push-Ups
5 Devil's Press
(hands on handles of DB's for Push-Ups)

2/2’

TUESDAY

HXBXplus

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

A. Three Sets:
KB Bent Over Row x 10
Banded Pull-Aparts x 12
directly into...
Six Rounds:
:20 on/:15 off
1) V-Ups
2) Hollow Hold
3) Hollow Rocks

B. 16 min AMRAP:
200m Run
8 Burpee Box Jumps
16 KB Step-Ups (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Scap Push-Ups

A. EMOM x 9
1) SA Bent Over Row
(:20 each)
2) Banded Pull-Aparts
3) SL Sit-Ups
(:20 each foot)
directly into...
Six Rounds:
1) Hollow Hold
2) Bicycles
3) Heel Touches

B. "Point Break"
In a 16 min Window:
8 DB Step-Ups
12 Box Jumps
16 KB Swings
*200m Run at the top of every 4 min

2/1

MONDAY

HXBXplus

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

A. Three Sets:
Front Squat x 10
(2 sec pause at bottom)
Split Squats x 16
(8 each leg)

B. For Time:
40-30-20-10
Alt. DB Snatches
Air Squats

HXBX

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

A. EMOM x 9
:40 on/:20 off
1) Front Squats
(2 sec pause @ bottom)
2) Alt. Rev. Lunges
3) Rom. DL's

B. "Tag"
In a 20 min Window:
6 Burpees
10 Alt. Snatches
8 Jumping Lunges
10 SA Hang Clean & Jerks
(5 each arm)
10 Air Squats

1/30

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 9
1) Plank
2) Burpees
3) Inchworms

B. 30 min AMRAP:
You Go, I Go Fashion...
100m Run
6 Burpees
8 Alt. DB Snatches (50/35lbs)
10 DB Hang Clean & Jerks
(5 each arm)

HXBX

Warm Up
400m Run
Followed by...
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats

A. "Partner Frenzy"
In a 30 min Window:
400m Run (each)
30 Burpees
60 Push-Ups
90 Air Squats

1/29

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) HR Push-Ups

A. 3 x 12
DB Curls
DB Skull Crushers
Dips

B. 20 min AMRAP:
500m Row
12 Dball Over Shoulder
(heavy)
24 Box Jumps

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP Style:
5 Burpees
10 Plank to Pike
20 Arm Circles

A. 3 x 12
DB Curls
Dips (on box)
Push-Ups (on table)

B. "Level Up"
In a 9 min Window:
250m Row
10 DB Step-Ups
*add 2 step-ups each round.
-rest 3 min-
In a 9 min Window:
5 Dballs Over Shoulder
5 Lat. Burpees over Dball
*add one rep each round to both mvnts

1/28

THURSDAY

HXBXplus

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

A. EMOM x 9
:35 on/:25 off
1) Pike Push-Ups
2) DB Shoulder Fly's
3) Plank Up Downs

B. For Time:
1000m Row (Buy-In)
directly into...
Four Rounds of:
10 Thrusters
20 DU's or 40 SU's
*20 min TIMECAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Cobra
3) Plank to Pike

A. Three Sets:
DB Strict Press x 10
DB Shoulder Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) SL Sit-Ups (left)
3) SL Sit-Ups (right)

B. "Point Break"
In a 20 min Window:
5 Man Makers
10 DB Thrusters
20 DB Push Press
*:40 sec Plank at the top of every 4 min

1/27

WEDNESDAY

HXBXplus

Warm Up
Bike x 4 min
Followed by...
Tabata x 4
1) Plank to Pike
2) Light KB Swings

A. 4x12
DB Floor Press
Standing Upright Chest Fly's
Push-Ups @31X1

B. In an 8 min Window:
Max Cal Bike
-2 min rest-
8 min AMRAP:
6 Lat. Burpees over KB
12 KB Swings
*record 2 scores
*RETEST from 12/16

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Plank to Pikes
8 Jumping Air Squats

A. EMOM x 9
:40 on/:20 off
1) HR Push-Ups
2) DB Floor Press
3) SA Standing Upright Chest Fly's
(:20 each arm)

B. "Partner Frenzy"
Every 2 min, for 24 min:
(1:30 on/:30 off)
1) Bike

2) AMRAP Style:
10 DB Hang Clean & Jerks
25 Single Unders

1/26

TUESDAY

HXBXplus

Warm Up
4 min AMRAP:
4 Cal Bike
4 Plank to Pike
4 HR Push-Ups

A. Three Sets:
KB Bent Over Row
Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) Leg Pulses

B. 21-15-9
42-30-18
Cal Bike
Ab-Mat Sit-Ups

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. 3 x 12
DB Rev. Flys
Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Mountain Climbers
2) Heel Touches
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
5 Cal Bike
10 Ab-Mat Sit-Ups
*add 1 rep each round
-3 min rest-
In an 9 min Window:
4 Turkish Get-Ups (each)
4 KB Swings
*add 2 reps each round

1/25

MONDAY

HXBXplus

Warm Up
10/7 Cal Bike
Followed by...
Two Sets:
4 Inchworms
8 Air Squats

A. 10-9-8...1
DB Rom. Deadlifts
*5 Goblet Squats between each

B. Three Rounds for Time:
12/9 Cal Bike
24 DB Rev. Lunges
48 DU's or 96 SU's

HXBX

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 30 min Window:
4 V-Ups
6 Push-Ups
8 KB Swings
10 Box Jumps
100m Run

1/23

SATURDAY

HXBXplus

Warm Up
Run 400m
Followed by...
Tabata x 4
1) Hollow Hold
2) Superman

A. In a 15 min Window:
Run 800m
immediately into AMRAP:
5 DB Bent Over Row (50/35lbs)
10 Push-Ups
15 Air Squats
-rest exactlly 5 min-
B. In a 15 min Window:
Run 800m
immediately into AMRAP:
10 DB Clusters (50/35lbs)
10 V-Ups
*RETEST from 09/05

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) SA Plank
2) Lat. Lunges
3) SL DL
4) Side Plank
5) Forward Lunge
6) Reverse Lunge

A. "Partner Frenzy"
Every 3 min, for 30 min:
2:30 on/:30 off
1) Row

2) 6 Alt. DB Snatches
12 Box Jumps

1/22

FRIDAY

HXBXplus

Warm Up
400m Run
Tabata x 6
1) Body Weight Lunges
2) Light KB.Strict Press

A. Every 10 min, for 40 min:
For Time:
400m Run
10 Strict Press (heavy)
20 KB Alt. Lunges (heavy)
400m Run
*Recording 4 times as score

HXBX

Warm Up
400m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Light KB Swings
2) Body Weight Lunges

A. "Tag"
In a 30 min Window:
400m Run (together)
20 Burpees
40 KB Swings
60 Goblet Squats
80 SA KB Alt. Lunges
*Partners can split reps however they like

1/21

THURSDAY

HXBXplus

Warm Up
4 min AMRAP:
3 Cal Bike
6 Burpees
9 Air Squats

A. 4 x 8
SL DB DL
SL Get-Ups (on box)
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Scissor Kicks
3) Leg Pulses

B. For Time:
50/35 Cal Bike
25 DB Front Squats (50/35lbs)
25 Burpee Box Jumps
*25 min CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Cobra

A. EMOM x 9:
:40 on/:20 off
1) DB Squat + Curl
2) Straight Legged Sit-Ups
3) Banded Hammer Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Scissor Kicks
3) Leg Pulses

B. "Level Up"
In a 9 min Window:
100m Run
6 Alt. DB Snatches
*add one squat clean each round
-3 min rest-
In a 9 min Window:
5 DB Burpee Step-Ups
5 V-Ups
*add one rep to both movements each round

1/20

WEDNESDAY

HXBXplus

Warm Up
5 Cal Bike
Followed by...
Tabata x 4
1) HR Push-Ups
2) Plank to Pike

A. 4x12
Banded Push-Ups
DB Floor Press
DB Skull Crushers

B. 15 min AMRAP:
10/8 Cal Bike
10 Dball Over Shoulder
15 DB Push Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) HR Push-Ups
2) Plank to Pike

A. Four Sets:
DB Floor Press x 10
DB Skull Crushers x 12

B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
1) Bike
(two rowers if needed)

2) 5 Dballs Over Shoulder
25 Single Unders

1/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Cobra

A. Three Sets:
KB Bent Over Row x 8
Banded Pull-Aparts x 12
(2 sec pause at top)
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Plank Up Downs
3) Superman Hold

B. 16 min AMRAP:
10 V-Ups
15 KB Swings (24/16kg)
20 Air Squats
200m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Cobra

A. Three Sets:
KB Bent Over Row x 8
(2 sec pause at top)
Scap Push-Ups x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Plank Up Downs
3) Superman Hold

B. "Point Break"
In a 20 min Window:
6 Suitcase DL (each)
12 KB Swings
18 Air Squats
*20 Plank Kick Throughs every 4 min

1/18

MONDAY

HXBXplus

Warm Up
15/12 Cal Bike
Followed by...
Tabata x 4
1) Inchworms
2) Superman Pulses

A. Four Sets:
Banded GM's x 12
DB Split Squats x 16
(8 each leg)


B. Two Rounds for Time:
15/12 Cal Bike
16 DB Step-Ups (50/35lbs)
32 Box Jumps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Wide Stance Hang

A. 3x16:
Banded Good Mornings
DB Split Squats
(8 each leg)
DB Glute Thrusts

B. "Tag"
In a 25 min Window:
200m Run
5 Box Jump Overs
10 DB Hang Clean & Jerks
(5 each arm)

1/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. 25 min AMRAP:
In teams of 2
You Go, I Go fashion...
200m Run
6 Burpees
8 Alt. DB Snatches (50/35lbs)
10 DB SA Push Press
(5 each arm)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. "Tag"
In a 30 min Window:
100m Run
4 Devils Press
6 Push-Ups
8 DB Deadlifts
10 DB Push Press

1/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)

B. 20 min AMRAP:
200m Run
5 DB Hang Squat Cleans (35/20lbs)
10 DB Thrusters
24 DU's or 48 SU's

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)


B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
Row
Partner 2 completes...
4 DB Hang Squat Cleans
6 DB Bent Over Row
25 Single Unders

1/14

THURSDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Shoulder Taps

A. Four Sets:
KB Strict Press x 6
+
KB Push Press x 12

B. In a 20 min Window:
1500m Row (Buy-In)
directly into...
AMRAP of:
6 Burpees
12 SA KB Hang Clean & Jerks
(24/16kg)
18 KB Swings

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Two Sets:
SA KB Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) SL Sit-Ups
2) Flutter Kicks
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Dball Squats
*add one rep to each
-3 min rest-
In a 9 min Window:
5 SA KB Hang Clean & Jerks
(each arm)
5 KB Swings
*add one rep each