3/8

MONDAY

HXBXplus

Warm Up
10 Cal Bike
Followed by...
Tabata x 4
1) Rev. Lunges
2) Air Squats

A. Four Sets:
DB Front Squats x 12
DB Split Squats x 8 (each leg)

B. For Time:
40 Alt. DB Snatches (50/35lbs)
12 Cal Bike
30 Alt. DB Snatches
12 Cal Bike
20 Alt. DB Snatches
12 Cal Bike
10 Alt. DB Snatches
12 Cal Bike

HXBX

Warm Up
100m Run
Tabata x 9
1) Rev. Lunges
2) Burpees
3) Air Squats
4) Plank Shoulder Taps

A. EMOM x 12
:40 on/:20 off
1) Jumping Alt. Lunges
2) DB Front Squats
3) Single Leg DL's
4) Split Squats
(:20 each leg)


B. "Level Up"
In a 9 min Window:
5 Cal Bike or 5 Cal Row - BIKE FOCUSED
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Cleans
(bring dball up to alternating shoulder and right back to the ground)
*add on rep to the Dball mvnt

3/6

SATURDAY

HXBXplus

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

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Mountain Climbers
3) Russian Twists

B. 30 min AMRAP:
In teams of 2
You Go, I Go fashion...
200m Run
6 Burpees
8 DB Devil Snatches (heavy)
10 SA DB Hang C & J's
(5 each)

HXBX

Warm Up
5 min AMRAP:
100m Run
4 Burpees
8 Plank to Pike
12 Shoulder Taps

A. 3 x 10
DB Curls
Turkish Get-Ups
(5 each arm)

B. "Tag"
100m Run
4 DB Hang Squat Cleans
6 DB Bent Over Row
25 Single Unders

3/5

FRIDAY

HXBXplus

Warm Up
10 Cal Row
Followed by...
Tabata x 6
1) Plank to Pike
2) Hold @ bottom of squat
3) Plank to Shoulder Taps

A. Three Sets:
KB Strict Press x8
KB Curls x 10

B. For Time:
80 Cal Row
60 KB Suitcase DL 's (24/16)
(25 each)
40 SA KB Push Press (20 each)
60 KB Suitcase DL's
80 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hold @ bottom of squat
3) Plank Shoulder Taps

A. Three Sets:
KB Strict Press x 8
KB Shrugs x 12


B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off
1) Row
-
2) AMRAP:
4 DB Push Press
6 DB Bent Over Row
8 Devil Press

3/4

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. 18 min AMRAP:
50/35 Cal Row
18 DB Hang Squat Cleans
(50/35lbs)
18 Burpee Box Jumps

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 Row
5 Dballs over the Shoulder
-3 min rest-
In a 9 min Window:
5 DB Burpee Step-Ups
5 V-Ups
*add one rep to both movements each round

3/3

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. Three Sets:
Banded Push-Ups x 8
DB Floor Press x 10
DB Skull Crushers x 12

B. Two Rounds for Time:
50/40 Cal Bike
12 Push-Ups
24 Air Squats
48 DU's or 90 SU's

HXBX

Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees

A. 3 x 10
DB Floor Press
DB Skull Crushers

B. "Tag"
In a 30 min Window:
5 Burpees
6 Air Squats
7 Push-Ups
8 DB SA Hang C & J's
(4 each arm)
100m Run

3/2

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Knee Tucks

A. EMOM x 12
:40 on/:20 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL Sit-Ups
4) Plank

B. 16 min AMRAP:
6 Devil Presses (50/35lbs)
12 DB Step Ups (24"/20")
18 Box Jumps
*RETEST from 01/12

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Knee Tucks

A. EMOM x 12
:40 on/:20 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL Sit-Ups
4) Plank

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add one rep each round
-3 min rest-
In a 9 min Window:
5 Devil Snatches
(5 each)
5 Ab-Mat Sit-Ups

3/1

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Inchworms
2) Rev. Lunges
3) Air Squats

A. Three Sets:
Rom. Deadlifts x 8
Banded GM's x 12

B. 20 min AMRAP:
500m Row
6 Lat. Burpees Over Rower
12 DB Front Rack Lunges
(50/35lbs)
*RETEST from 01/11

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats

A. 3x12
Banded GM's
SL Deadlifts
(holding 1 DB)

B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
Row
Partner 2 completes...
AMRAP Style:
10 Alt. DB Snatches
10 Alt. Single DB Lunges
(goblet hold)

2/27

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 Box Jumps

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

2/26

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. 16 min AMRAP:
6 Cal Bike
8 DB Hang Squat Cleans (50/35lbs)
10 DB Thrusters
12 Push Press

HXBX

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

A. 3x12:
DB Tricep Kick Backs
(standing)
DB Floor Skull Crushers


B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
1) Bike
Partner 2 completes...
4 DB Hang Squat Cleans
6 DB Bent Over Row
8 Push Press

2/25

THURSDAY

HXBXplus

Warm Up
400m Run
Tabata x 4
1) Cobra
2) Plank to Pike

A. 3x12
DB Strict Press
DB Shoulder Fly's
Hollow Rocks

B. 20 min AMRAP:
400m Run
15 Ab-Mat Sit-Ups
30 DU's or 60 SU's
*RETEST from 12/03

HXBX

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

A. In a 5 min Window:
10-9-8...1
Strict Press
followed by...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Leg Pulses

B. "Level Up"
In a 7 min Window:
100m Run
5 Dballs Over the Shoulder
*add one rep to both movements
-3 min rest-
In a 7 min Window:
50 Single Unders
5 Ab-Mat Sit-Ups
*add 5 sit-ups each round

2/24

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabta x 4
1) HR Push-Ups
2) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) DB Curls
3) Banded Hammer Curls

B. In a 24 min Window:
2500m Row (Buy-In)
directly into...
AMRAP:
10 Push-Ups
10 SA KB Hang C & J's
(10 each-50/35lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) DB Curls
4) Banded Hammer Curls

B. "Partner Frenzy"
Every 3 min, for 24 min:
2:30 on/:30 off
1) Row

2) AMRAP:
8 Push-Ups
8 SA DB Hang C & J's
(8 each)

2/23

TUESDAY

HXBXplus

Warm Up
4 min AMRAP:
100m Run
3 Inchworms
6 Burpees
Followed by...
Tabata x 4
1) Cobra
2) Scap Push-Ups

A. 3 x 10
KB Bent Over Row
KB Rev. Fly's
directly into...
EMOM x 6
:35 on/:25 off
1) SL SU's (left)
2) SL SU's (right)
3) SL SU's

B. EMOM x 20
1) Burpees x :40 sec
2) 16 Russian Swings (32/24kg)
3) V-Ups x :40 sec
4) 40 DU's or 60 SU's

HXBX

Warm Up
4 min AMRAP:
100m Run
3 Inchworms
6 Burpees
Followed by...
:30 sec Cobra

A. EMOM x 6
:35 on/:25 off
1) Banded Pull-Aparts
2) Scap Push-Ups
3) KB Bent Over Row
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Point Break"
In a 16 min Window:
10 Burpees
10 SA KB BOR (10 each)
10 Russian Swings
10 KB DL
100 Single Unders
*:40 sec of Mountain Climbers at the top of every 4 min

2/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Rev. Lungs
2) Air Squats

A. Four Sets:
Split Squats x 8 (each)
Goblet Squats x 10
Weighted Hip Thrusts x 12

B. Four Rounds for Time:
200m Run
12 Burpee Box Jump Overs
16 DB Step-Up Overs (50/35lbs)
20 Alt. Rev. Lunges

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Rev. Lunges
2) Air Squats

A. EMOM x 9
:40 on/:20 off
1) Split Squats
(:20 sec each)
2) Goblet Squats
3) Single Leg Hip Thrusts
(:20 each leg)

B. "Tag"
In a 30 min Window:
200m Run (each)
60 Alt. DB Snatches
80 Box Jumps
100 Air Squats
*You Go, I Go fashion. Split reps up however you like

2/20

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 Push-Ups
10 Alt. DB Snatches (50/35lbs)

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 Burpees
6 Push-Ups
8 DB SA Hang C & J's
10 Alt. DB Snatches

2/19

FRIDAY

HXBXplus

Warm Up
10 Cal Row
Followed by...
Tabata x 6
1) Plank to Pike
2) Hold @ bottom of squat
3) Plank to Shoulder Taps

A. Three Sets:
KB Strict Press x8
+
KB Push Press x 10

B. Five Rounds for Time:
10 KB Suitcase DL (24/16)
(10 each)
10 SA KB Push Press (10 each)
10 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hold @ bottom of squat
3) Plank Shoulder Taps

A. Four Sets:
KB Strict Press x 8
KB Shrugs x 12


B. "Level Up"
In a 9 min Window:
5 KB Suitase DL (each)
5 SA KB Push Press (each)
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Row
5 Devil Presses
*add one rep to Devil Press

2/18

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Three Sets:
DB Curls x 12
Box Dips x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) SL SU (left)
3) SL SU (right)

B. In a 20 min Window:
1 Mile Run
directly into...
AMRAP:
6 Single DB DL's
(50/35lbs)
12 Single DB Step-Ups
24 Box Jumps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Cobra
2) Air Squats

A. EMOM x 6
:40 on/:20 off
1) Russian Step-Ups
2) DB SA Curls
directly into...
Six Rounds:
1) Flutter Kicks
2) Superman Hold
3) Leg Pulses

B. "Partner Frenzy"
In a 25 min Window:
Partner 1 completes...
400m Run
Partner 2 completes...
AMRAP:
6 SA DB Step-Ups
12 Box Jumps

2/17

WEDNESDAY

HXBXplus

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

A. 4 x 10
DB Floor Press
DB Skull Crushers
Close Grip Push-Ups

B. Four Rounds for Time:
400/350m Row
10 Lat. Burpees over Rower
10 Dballs Over Shoulder
(heavy)

HXBX

Warm Up
5 min AMRAP:
100m Run
5 Plank to Pikes
10 Burpees

A. 4 x 10
DB Floor Press
Banded Push-Ups
DB Skull Crushers

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
5 Push-Ups
5 Dball Over the Shoulder
*add one rep to each

2/16

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
5 Cal Row
5 SA KB DL
5 SA KB PP

A. 10-9-8...1
KB Bent Over Row
*5 Banded Pull-Aparts between each
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Superman Hold

B. 16 min AMRAP:
16 Cal Row
20 KB Swings
24 SA KB Hang C & J's

HXBX

Warm Up
4 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Jumping Knee Tucks

A. Three Sets:
DB Rev. Fly's x 10
Banded Pull-Aparts x 12
(2 sec pause at top)
directly into...
EMOM x 6
:35 on/:25 off
1) SL SU (left)
2) SL SU (right)
3) SL SU

B. "Level Up"
Every 3 min, for 24 min:
2:30 on/:30 off

1) Row

2) AMRAP:
6 V-Ups
8 SA KB Press
10 KB Swings
12 SA KB BOR
(6 each)

2/15

MONDAY

HXBXplus

Warm Up
10 Cal Bike
Followed by...
Tabata x 6
1) Air Squats
2) Plank to Pike
3) Rev. Lunges

A. Four Sets:
DB RDL's x 12
DB Rev. Lunges x 20


B. For Time:
30 DB Front Squats (50/35)
50/35 Cal Bike
30 Alt. DB Snatches
50/35 Cal Bike
*24 min Time Cap

HXBX

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

A. 4 x 12
DB Front Squats
DB RDL's

B. "Point Break"
In a 20 min Window:
5 DB Hang Clean & Jerks
(5 each arm)
10 Alt. DB Snatches
20 Rev. Lunges
40 Single Unders
*15 Burpees at the top of every 4 min

2/13

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) BW Lunges

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion
200m Run
6 Push-Ups
8 Burpees
10 Air Squats

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
200m Run (each)
40 Burpees
80 Air Squats
40 Push-Ups
80 DB Bent Over Row