3/31

WEDNESDAY

HXBXplus

Warm Up
2 Rounds
100m Row Challenge

Every :90 sec for 9 min:
1) :30 Bear Crawl + :30 Hollow Hold
2) :30 sec Paloff Hold Squats (each side)
3) Static Hang x :30 Pronated, :30 Supinated

A. 5 sets:
Back Squat x Heavy Set of 3 Reps
-rest 2 min between-

B. 'Karen'
For time:
150 Wall Balls (20/14)

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. In a 5 min Window:
Establish a moderately heavy set of 8 Bench Press
-2 min rest-
In a 5 min Window:
DB/BB Floor Skull Crushers
*sets of 8

B. "Level Up"
In an 9 min Window:
5 Cal Bike
5 Push-Ups
*add one cal and one push-up each round
-rest 2 min-
In a 9 min Window:
100m Run
10 Dball over Shoulder
*add 1 dball each round

3/30

TUESDAY

HXBXplus

Warm Up
Two sets of:
:30 on each side
1) Banded Palloff Hold
2) Banded Lateral Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*move through with as little rest as possible

A. Every :90 sec for 15 min:
2 Snatch Lift-Offs + Low Hang Snatch
*pause 2 sec on Lift-Offs

B. 12 min AMRAP
6 Power Snatches (135/95)
9 Burpees Over the Bar
12 TTB

HXBX

Warm Up
Group 1) Row x 3 min
Group 2) 3 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. In a 12 min Window:
10-9-8...1
BB Bent Over Row
* 5 DB Rev. Fly's between

B. "Capture the Flag"
Five Rounds:
In a 5 min Window:
3:30 min on/:90 off
10 BB Thrusters
Max Cals in remaining time
*Most Calories total over 5 rounds wins (one male/one female)

3/29

MONDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :60 sec (each side)
Couch Stretch x :60 sec (each side)
Followed by…
Tabata x 8 sets
Odd) Butt Kickers
Even) Double Overhead Hold

A. 30min AMRAP
In teams of 2:
800m Run
80 DB Lunges (goblet hold-50/35lbs)
*20 each before switching
40 SA DB Push Press
*10 each before switching

HXBX

Warm Up
200m Run
directly into...
Air Squats x 10
*one sec pause at bottom
Plank to Pike x 10
A. In a 15 min Window:
10-9-8...1
DB or BB Front Squat
*take from ground or rack
V-Ups

B. "Tag"
25 min Window:
4 Burpees
6 BB DL's
8 Box Jumps
12 KB Swings
24 SU's

3/27

SATURDAY

HXBXplus Outdoors

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 Thrusters
4 Push Press
7 Burpees
40 DU's or SU's

HXBX Outdoors

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 Thrusters
4 Push Press
7 Burpees
40 DU's or SU's

3/26

FRIDAY

HXBXplus

Two Sets:
Banded Palloff Hold (30 sec each)
Banded Squats
Side Plank Hold (30 sec each)
Russian Step-Ups

A. In a 15 min Window:
Three Sets:
Back Squat x 6 @65+%

B. "Little Giza"
For Time:
25 Pull-Ups
50 Wall Ball Shots (20/14)
100 DU's or 200 SU's
50 Wall Ball Shots
25 Pull-Ups
*16 min TIMECAP

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang

A. In a 15 min Window:
4x10
Seated Strict Press
Banded Tricep Ext.
DB Shrugs

B. "Level Up"
In a 20 min Window:
5 Cal Bike or Row
5 Devils Press
*Go up by 1 Cals and 1 Devils Press each round

3/25

THURSDAY

HXBXplus

Warm Up
3 min Bike or Row
*Nasal Breathing only
directly into...
One Round:
15 Air Squats+10 Push-Ups+5 Pull-Ups

A. Six Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3-4) 2 @80-83%
5-6) 2 @ 85-88%

B. 12 min AMRAP:
3 DB Beast-Makers (50/35lbs)
*Beast-Maker = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to OH
6 Strict Pull-Ups
9 Burpees

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 8
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Weighted SL Sit-Ups
2) Knee Tucks

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 BB Deadlifts
*add two reps to both
-rest 2 min-
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls after each 200m Run

3/24

WEDNESDAY

HXBXplus

Warm Up
400m Run
5 Broad Jumps
10 Plank to Pike
20 Body Weight Lunges

A. EMOM x 30
1) 12 BB DL's (moderately heavy)
2) 16 Single-Arm DB Presses (8 each)
3) 16 Box Jump Overs (24"/20")
4) Max Cal Bike
5) Rest
*score is total Cals on Bike across the 6 sets

HXBX

Warm Up
Group 1) Bike x 3 min
Group 2) 3 min AMRAP:
5 Burpees
10 Light Goblet Squats
20 Light Goblet Hold Lunges

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "Tag"
16 min AMRAP
16 DB Squat+Curl
32 Box Jumps

3/23

TUESDAY

HXBXplus Outdoors

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. 18 min AMRAP:
200m Run
12 SA Hang Squat Cleans (50/35lbs)
(6 each)
16 Goblet Squats

HXBX Outdoors

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) Superman Hold
2) Heel Touches
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
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

3/22

MONDAY

HXBXplus Outdoors

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

A. 10-9-8...1
Front Squats
*5 Push-Ups between each

B. Three Rounds for Time:
15/12 Cal Bike
24 KB OH Rev. Lunges (16/12kg)
48 DU's or 96 SU's

HXBX Outdoors

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

3/20

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Cobra
2) Single Unders
3) Light Alt. DB Snatches

B. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion:
25 DU's or 50 SU's
10 Box Jumps
100m Run
10 Alt. DB Hang C & J's
(50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Light DB Clean & Jerks
2) Light Alt. DB Snatches
3) Jumping Knee Tucks

A. "Tag"
In a 35 min Window:
You Go, I Go Fashion...
200m Run
8 Box Jumps
10 Alt. DB Snatches
12 Alt. DB C & J's

3/19

FRIDAY

HXBXplus

Open
"21.2"

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

B. "Level Up"
In a 9 min Window:
50m KB Farmers Carry
10 Cal Row
*add 2 Cals to Row
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Dball Cleans
(Alt. Shoulder)
*add one rep to each mvnt

3/18

THURSDAY

HXBXplus

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

A. EMOM x 9
:35 on/:25 off
1) SL Sit-Ups
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:
15 KB Russian Swings
30 Jumping Lunges
60 SU's
*400m Run at the top of every 6 min

3/17

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) DB Floor Press

B. Two Rounds for Time:
800m Row
12 Devils Press (50/35lbs)
24 Alt. DB Snatches

HXBX

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

A. 3x12
DB Floor Press
DB Curls
DB Floor Skull Crushers


B. "Partner Frenzy"
Every :2 min, for 24:
:90 on/:30 off
1) Row
2) AMRAP Style:
5 Push-Ups
10 Alt. DB Snatches

3/16

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) Knee Tucks
2) Leg Pulses
3) Leg Pulses (split)

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 Single KB Step-Ups
12 Box Jumps
16 Suitcase DL's
(8 each)
*200m Run at the top of every 4 min

3/15

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
Plate G2O (45/25lbs)
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
12 Plate G2O
(keep plates on mat)
6 Push-Ups
12 Air Squats

3/13

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles

B. 30 min AMRAP:
In teams of 2...
You Go, I Go fashion
200m Run
8 Burpees
8 Box Jumps
8 DB Hang Squat Cleans
(50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles

B. 30 min AMRAP:
In teams of 2...
You Go, I Go fashion
200m Run
6 DB Hang Squat Cleans
8 Box Jumps
10 DB Step-Ups

3/12

FRIDAY

HXBXplus

“21.1”

HXBX

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

A. 4 x 12
DB Curls
DB Skull Crushers
Banded Hammer Curls

B. "Tag"
In a 25 min Window:
100m Run
10 KB Swings
10 Goblet Squats
10 KB Push Press
(5 each arm)

3/11

THURSDAY

HXBXplus

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

A. 3x10
DB Curls
DB Floor Skull Crushers

B. For Time:
800m Row
25 DB Clean & Jerks (50/35lbs)
50 Air Squats
25 DB Clean & Jerks
800m Row

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Plank to Pike
4) Scap Push-Ups

A. 4 x 12
KB Strict Press
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Hollow Rocks

B. "Level Up"
In a 9 min Window:
250m Row
10 Devils Press
*add one rep to Devils Press every round
-3 min rest-
In a 9 min Window:
50 Single Unders
10 Banded Pull-Aparts
*add 5 Pull-Aparts each round

3/10

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Air Squats

A. 4x12
Banded Push-Ups
DB Floor Press

B. 40-30-20-10
Alt. DB Snatches (50/35lbs)
Burpees

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Air Squats

A. EMOM x 6
:35 on/:25 off
1) HR Push-Ups
2) DB Floor Press


B. "Partner Frenzy"
Every 2 min, for 24 min:
(1:40 sec on/:20 off)
1) Row

2) 6 DB Alt. Snatches
12 Box Jumps

3/9

TUESDAY

HXBXplus

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

A. Four Sets:
KB Bent Over Row x 8
Banded Pull-Aparts x 12
Flutter Kicks x 24

B. 20 min AMRAP:
200m Run
6 Turkish Get-Ups (each)
12 Ab-Mat Sit-Ups
24 KB Swings

HXBX

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

A. EMOM x 9
:40 on/:20 off
1) KB Seasaw Row
2) Banded GM's
3) Superman Pulses

B. "Point Break"
In a 20 min Window:
10 Burpees
20 Knee Tucks
10 SA Bent Over Row (each)
20 KB Swings
*400m Run at the top of each 5 min Window