4/24

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:30 on/:30 off
1) Inchworm Walks
2) Row
3) Russian Baby Makers
4) Static Hang

A. 35 min AMRAP:
In teams of two...
400m Run (together)
20 Deadlifts (10 each-225/155lbs)
30 Pull Ups (15 each)

HXBX

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Burpees
3) Bike
4) Banded Pull-Aparts

A. EMOM x 4
:40 on/:20 off
1) Mountain Climbers
2) Plank side to side
directly into...
EMOM x 4
:45 on/:15 off
w/ a partner
Medball Crunch Toss

B. "Tag"
In a 30 min Window:
You Go, I Go Fashion
200m Row
15 KB Swings
200m Row
15 Clean & Jerks
200m Row
15 Ab-Mat Sit Ups
200m Row
15 Box Jumps

4/23

FRIDAY

HXBXplus

Warm Up
Two Sets:
1) KB Halos x 6 (each direction)
2) Straddle Pulses x 6
3) Plank Shoulder Taps x 20
Followed by...
Two Sets:
KB Windmills x 5 (each)
Bottom's Up KB Carry x 60 ft

A. 5x8:
BB Strict Press
(half rep+full rep=1 rep)
*5 Shoulder Fly's between each

B. 16 min AMRAP:
10 Strict HSPU
20 Box Jumps
40 Double-Unders or 80 Single-Unders

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
:30 on/:20 off
1) Banded GM's
2) 2 Squats + 1 Burpee
(repeat 2 squats+1 burpee until :30 sec is up)

A. Every 2 min, for 8 min:
8 Deadlifts
*add weight as you feel comfortable

B. "Tag"
In a 30 min Window:
40 Cals
80 Box Jumps
40 Cals
80 Burpees

4/22

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out
Tabata x 4
1) Plank to Pike
2) Burpees
Followed by...
Three Sets:
w/ pvc or empty BB...
High Hang Snatch x 3
Hang Snatch x 3
2" below knee Snatch x 3
OH Squat x 3

A. Every 2 min, for 16 min:
Hang Snatch
+
Snatch from 2" Below Knee
*pause 1-2 sec in each position before snatching

B. For Time:
800m Run
30 Power Snatches (95/75lbs)
800m Run
*20 min TIMECAP

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Row
2) Banded GM + Squat
3) Bike
4) Candlesticks

A. EMOM x 6:
1) 12 DB/BB Thrusters
2) 10-12 Box Jumps @ higher box than usually jump to
directly into...
EMOM x 4
w/ a partner...
:45 on/:15 off
Medball Crunch Toss

B. "King of the Hill"
In a 25 min Window:
200/170 Cal Buy In (MC)
directly into AMRAP in remaining time of:
20 Push Ups
30 KB Swings
40 Air Squats

4/21

WEDNESDAY

HXBXplus

Warm Up
Banded Ankle Dorsiflexion x :30 sec each
Followed by...
Run 400m @ easy pace
Followed by...
Two Sets:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

A. Three Rounds (each) for Time:
In teams of two...
50 Wall Balls (20/14lbs)
*must complete all 50 Wall Balls before switching

B. Three Sets of:
Bulg. Split Squats x 8 each
SA DB Row x 8 each

HXBX

Warm Up
Three Sets (9 rounds):
:30 on/:20 off
1) Row/Bike
2) Medball Activation
3) Inchworms

A. 3x8
DB Fly's
DB Double Tricep Ext.
DB Upward Fly's

B. "Tag"
In a 30 min Window:
100m Run
10 Box Jumps
8 DB Clean & Jerks
6 Devil's Press
*Use same DB's for both mvnts. It should be an easy C&J, but challenging weight for Devils Press

4/20

TUESDAY

HXBXplus

Warm Up
Two Sets:
:60 on/:20 off
1) Row
2) Banded GM's
3) Bike
4) Banded Pull-Throughs
Followed by...
:60 sec Russian KB Swings
(light)

A. Take 16 min to build to:
1RM Deadlift
Followed by...
Six Rounds:
:20 on/:15 off
1) Weighted V-Ups
2) Hollow Rocks

B. 10 min AMRAP
8 Burpees to a Bar
8 Pull Ups
8 SA DB Hang Clean & Jerks (50/35lbs-Left)
8 SA DB Hang Clean & Jerks 950/35lbs-Right)

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Inchworms
3) High Knees

A. Every :90 sec, for 9 min (6 sets):
:60 on/:30 off
1) Squat + Curl
2) Banded Crunch + Banded Tricep Ext.
directly into...
Six Rounds:
:20 on/:15 off
1) Plate V-Ups
2) Plate Hold Toe Touches

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
20 Cals (MC)
Max Man Makers
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters (SkiErg)

4/19

MONDAY

HXBXplus

Warm Up
Row x :60 sec
Two Sets:
Medball Squats x 10
Medball Rot. Throws x 10 each
Medball DL x 10
Medball Alt. Step-Ups x 10
Medball Hamstring Curls x 10

A. Every 2 min, for 40 min:
1) :90 sec Bike (for Cals)
2) 20 Front Rack KB Walking Lunges (24/16kg)
3) :90 sec Row (for Cals)
4) 15 Burpee Box Jump-Overs (24"/20")
*recording total Cals in Rounds 1 and 3 for a total score at the end

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
Inchworms x 10
Plank to Pike x 10
Scap Push Ups x 10

A. Four Sets:
Turkish Get Ups x 5 each
*100m Run in-between sets
*Build in weight if comfortable

B. "King of the Hill"
Every 5 min, for 20 min:
100m Run
8 DB Hang Squat Cleans
10 Wall Balls
12 Alt. DB Snatches

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.