4/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 9
:35 on/:25 off
1) Burpees
2) Empty BB Hang Cleans
3) Empty BB S2O
(i.e. strict press, push press, push jerk, split jerk)

A. 30 min AMRAP:
In Teams of Two...
*Partners will alt. complete rounds
200m Run (Together)
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
*Partners will Alt. movements. each round. Partner 1 completes DL, Partner 2 completes Hang Power Cleans, Partner 1 completes S2O. Then they will switch who starts next round.

HXBX

Warm Up
Group 1:
400m Run
Group 2:
Row until Group 1 is done with Run

A. Every :90 sec, for 12 min:
1) Plate to Overhead x :60 sec
2) Squat + Curl x :60 sec
directly into...
Tabata x 6
1) Mountatin Climbers
2) Supermand Hold

B. "Level Up"
12 min AMRAP
200m Run
10 Goblet Swing + Squat
*add 5 reps to the swing+ squats each round
-rest 2 min-
12 min AMRAP
500m Row
10 Box Jumps
*add 5 reps to box jumps each round

4/16

FRIDAY

HXBXplus

Warm Up
60ft Medball Carry w/ Pec Activation
10 Medball DL's @ 4011
60 ft Medball Carry w/ Pec Activation
10 Medball DL's @ 20X1
10 Stationary Split Squats (left)
20 Plank Shoulder Taps
10 Stationary Split Squats (right)
20 Plank Shoulder Taps

A. EMOM x 30
1) 8 Deadlifts @ 65-70% of 1RM
2) 16 Walking Lunges w/ Farmers Carry (32/24kg)
3) 16 Band Pull Aparts
4) 12 Box Shoot Throughs
5) :30 sec Front Leaning Rest on Rings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Mountain Climbers
2) Plank to Pike Posiiton
3) Cobra Stretch

A. In a 15 min Window:
1...10
10...1
Thrusters
Hammer Curls
directly into...
Two Sets:
:20 on/:20 off
1) Hollow Hold
2) Hollow Rocks
3) Flutter Kicks
4) Bicycles

B. "Tag"
In a 20 min Window:
9 Goblet Squats
12 KB Swings
15 Cals (MC)

4/15

THURSDAY

HXBXplus

Warm Up
Static Hang x :30 sec
Wall Slides x 5 @1515
Scap Push Ups x 10
Two Sets:
Row x :60 sec
Wall Climbs x 2
Toes to Ring x 5

A. Every 2 min, for 12 min:
1) Max Bar/Ring Muscle Ups x :45 sec
(or Bar Muscle Up Progression)
2) Max Handstand Walk/Wall Walks x :60 sec
3) L-Sit x :60 sec (accumulated)

B. For Time:
50 Cal Row
40 Toes to Bar
30 Strict HSPU
20 DB Thrusters (50/35lbs)
10 Ring Muscle Ups
*25 min TIME CAP

HXBX

Warm Up
Group 1:
400m Run
Group 2:
Row until Group 1 is done with the run

A. EMOM x 6:
:35 on/:25 off
1) DB Step Ups
2) Ski Jumps
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 7 min Window:
100m Run
10 Deadlifts
*add one DL each round
-3 min rest-
In a 7 min Window:
150m Row
10 SA DB Push Press (each)
*add two PP each round
(one each arm)

C. "Pipeline"
In a 5 min Window:
Max Meters (SkiErg)
*if time allows

4/14

WEDNESDAY

HXBXplus

Warm Up
15/12 Cals (MC)
Followed by...
Three Sets:
w/ empty BB...
1) Deadlift x 3
2) Clean Shrugs x 3
3) Clean High Pull x 3
4) Power Clean x 3

A. In a 15 min Window:
Find a 1 RM Power Clean

B. Three Rounds for Time:
20 Cal Row or 15 Cal Bike
10 Man-Makers

HXBX

Warm Up
Tabata Style x 10
1) High Knees
2) Butt Kickers
3) Air Squats
4) KB DL
5) Russian KB Swings
Followed by...
One Set:
Push Ups x 5
Scap Push Ups x 10

A. In a 15 min Window:
1...10
10...1
Bent Over Row
Banded Pull-Aparts

B. "King of the Hill"
In a 25 min Window:
100 Cals (MC)
directly into AMRAP:
10 SA KB Bent Over Row
20 Russian KB Swings
40 Reverse Lunges
(body weight)
*Most time in YZ

4/13

TUESDAY

HXBXplus

Warm Up
15/12 Cals (MC)
Followed by...
Two Sets:
w/ empty BB...
1) Push Press x 5
2) Push Jerk x 5
3) Tall Jerk x 5
4) Split Jerk x 5

A. Every 2 min, for 16 min:
Split Jerk x 3
*start at 40% and build to today's heavy

B. 12 min AMRAP
30 Double Unders
12 Burpees Over Barbell
12 Push Press (115/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
Inch Worms x 5
Air Squats x 10

A. Tabata x 6
:20 on/:10 off
1) Mountain Climbers
2) Straight Legged Sit Ups

B. In a 10 min Window:
Bench Press x 8

C. "Code Red"
Every 5 min, for 20 min:
3:30 on/:1:30 off

1) 200m Run
Max Clusters
*BB or DB's

2) 10 Cal Bike
Max Burpees to Plate

4/12

MONDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :30 sec each
Couch Stretch x :30 sec each

A. One Set:
Bear Crawl (forward) x 30 ft
Bear Crawl (backward) x 30 ft
Single Leg Broad Jump x 10 each

B. In a 18 min Window:
Find 1RM Front Squat

C. Three Rounds for Time:
Run 400m
8 Front Squats
(70% of your 1RM Front Squat)
*Barbell must be taken from the Ground
*20 min TIME CAP

HXBX

Warm Up
Group 1)
Farmers Carry x 200m
Group 2)
Row until Group 1 is done

A. EMOM x 9
1) Bulg Split Squats x 8 each
2) DB/KB Front Squats x 10
3) Banded GM's x 12

B. "Tag"
In a 25 min Window:
100m Row
8 Pull Ups
8 Push-Ups
8 Power Cleans (BB/DB)
8 Burpees

4/10

SATURDAY

HXBXplus

Warm Up
Run 200m
Followed by...
Frog Stretch x :60 sec
Couch Stretch x :30 sec
(each side)
Inch Worms x 5
Scap Push Ups x 10
Jumping Squats x 15

A. "Tag"
In a 30 min Window:
100m Run
8 BB Push Press
10 BB Bent over Rows
12 Box Jumps

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Butt Kickers
3) Hollow Rocks

A. 5 Rounds:
Farmers Carry
w/ partner
50m Farmers Carry
Followed by...
EMOM x 6
1) Squat Curls
2) Banded Crunch + Ext.

B. "Tag"
In a 33 min Window:
33 Cals (MC)
33 Devil's Press
33 KB Goblet Squats
33 KB Swings
33 Box Jumps
33 Wall Balls
*Members can split up reps however they'd like

4/9

FRIDAY

HXBXplus

Warm Up
With a PVC Pipe
PVC Pass Through x 10-12
PVC Behind the Neck Press x 10-12
PVC OH Squats x 10-12
*opportunity to work on shoulder and OH squat mobility

A. In a 15 min Window:
Establish a heavy 5...
Overhead Squats

B. "Strict JT"
For Time:
21-15-9
Strict HSPU
Strict Ring Dips
Strict Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
:30 on/:20 off
1) Static Hold
2) Squat Jumps

A. EMOM x 6:
:40 on/:20 off
1) Plate/Slamball Squats
(holding weight outfront)
2) KB Goblet Hold Rev. Lunges

B. "King of the Hill"
In a 10 min Window:
Row/Bike/SkiErg
*Looking for most yellow zone during this time
directly into..

C. "Tag"
In a 12 min Window:
100m Run (each)
40 Burpees to Plate
80 Plate to Overhead
*Split up reps however they'd like

4/8

THURSDAY

HXBXplus

Warm Up
Jefferson DL x 10
(very slow)
Followed by...
Empty BB Complex
Three Rounds
Rom. DL x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squats x 3
Hang Squat Cleans x 3
*use this warm up to go over clean pulls, muscle cleans, and hang squat cleans in-depth for new Members

A. Every :90 sec, for 5 Rounds:
8 Deadlifts

B. For time:
800m Run
20 Deadlifts (155/105)
30 Box Jumps
40 Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Plate to Overhead
2) Burpees to Plate

A. In a 15 min Window:
3 x 12
DB Fly's
BB Strict Press
DB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Weights SL Sit-Ups
2) Knee Tucks
3) Plank Up Downs

B. "Level Up"
In a 9 min Window:
10 Cal Bike
10 Ab-Mat Sit-Ups
-3 min rest-
In a 9 min Window:
10 Cal Row
10 KB Swing+Squat

4/7

WEDNESDAY

HXBXplus

Warm Up
Ankle Dorsiflexion x :30 sec
(each side)
Couch Stretch x :60 sec
(each side)
Followed by...
Every :90 sec, for 6 min:
:30 sec each
1) Bear Crawl + Hollow Hold
2) Paloff Hold
3) Russian Step Ups
4) Banded Walks + Banded Squats

A. In a 15 min:
Back Squat
1) 5 Reps @ 65-70%
2) 3 Reps @ 75-80%
3) 1 Rep @ 85-90%
4) 8 Reps @ 75%
5) 8 Reps @ 75%
6) 8 Reps @ 75%

B. Four Rounds for Time:
20/15 Cal Bike
40 KB Lunges (24/16kg)
(20 each leg)

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
DB Hammer Curls x 12

B. "King of the Hill"
In a 20 min Window:
8 BB DL's
10 Lat. Burpees over Bar
12 Cals (MC)
*Most time spent in the Yellow Zone

4/6

TUESDAY

HXBXplus

Warm Up
14/12 Cal Bike or Row
Followed by...
Static Hang x Max Time
Wall Sit x :60-:90 sec

A. In a 15 min Window:
Clean & Jerk Practice

B. "18.1"
20 min AMRAP
8 Toes to Bar
10 SA DB Hang Clean & Jerk (50/35)
14/12 Cal Row or Bike

HXBX

Warm Up
12 Cals (MC)
Followed by...
Air Squats x 10
Scap Push Ups x 15
Plank Shoulder Taps x 20

A. 3 x 10
Supinated BB Bent Over Row
Wide Grip Push Ups
directly into...
Three Rounds:
:20 on/:20 off
1) Hollow Hold
2) V-Ups
3) Bicycles

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
100m Run
10 Wall Balls
10 DB Hang Squat Cleans
-3 min rest-
In a 5 min Window:
"Pipeline"

4/5

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
A. Two Rounds Plank Shoulder Taps x :30 sec
Air Squats x :30 sec
Rest :20 sec
Plank Walks x :15 sec (each direction)
Jumping Squats x :30 sec
Rest :20 sec
Wall Climbs x :30 sec
Rest :15 sec
Burpee Broad Jumps x :30 sec

B. 4 Rounds for Time:
In teams of 2...
400m Row (both complete)
80 Wall Balls (20/14)
80 Push-Ups
*Wall Balls and Push-Ups can be split up however you like (80 total)

HXBX

Warm Up
Tabata x 9
1) Banded GM's
2) Body Weight Lunges
3) Air Squats

A. In a 12 min Window:
Back Squats x 8
*Members can choose to build in weight and how many sets they do.

B. "Tag"
In a 22 min Window:
100m Row
11 Air Squats
11 Alt. DB Snatches
11 Box Jumps

4/2

FRIDAY

HXBXplus

Warm Up
Russian Baby Makers x 10
Jefferson DL x 10
Followed by...
Two Sets:
:30 sec each side
1) Banded Palloff Hold
2) Banded Lat Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*little rest as possible

A. 8-10 min of :
Gymnastic Practice

B. For Time:
50/40 Cal Row
40 DL's (225/155)
50/40 Cal Row

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Burpees

A. Two Sets of:
Strict Press x 8
DB Shoulder Flys x 10

B. "Point Break"
In a 30 min Window:
100m Run
9 DB/BB Deadlifts
9 Wall Balls
9 DB/BB Squat Cleans
9 Burpees
9 DB/BB Push Press
9 Burpees

4/1

THURSDAY

HXBXplus

Warm Up
Banded Scarecrow x 10
Wall Slides x 5 @ 3131
Scap Pull-Ups x 10-15
Followed up...
9 min EMOM
1) Press from Jerk x 5
2) Tall Jerks x 5
3) Butt Kickers x 20

A. Two Sets:
DB Shoulder Press x 8 @ 2111
Supine Ring Rows x 8 @2111
DB Skull Crushers x 8 @2011
Strtict TTB/KTC x 8 @2110
-rest 45 sec between each-

B. Five Rounds:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

HXBX

Warm Up
12 Cals (MC)
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Body Weight Lunges

A. 3 x 12
DB Curls
Plate Halos
(12 each direction)
directly into..
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Hanging Knee Tucks
3) Mountain Climbers

B. "Capture the Flag"
25 min AMRAP
Two Rounds Buy In of:
50 KB Swings
50 Air Squats
50 Goblet Hold Lunges
Max Cals in remaining time...
*Most Cals wins. One Male and One Female Winner.

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