1/31

MONDAY

HXBXplus

Warm Up
Two Sets:
10 Cal Bike
20 Air Squats
Bear Crawl x 20 Steps
(forward & backward)

A. EMOM x 15
:35 on/:25 off
1) BB Split Squat (left)
2) BB Split Squat (right)
3) Strict HSPU's
4) DB Bent Over Row
5) Plank Hold

B. "The Ram"
For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
25 Toes to Bar
25 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 12 min Window:
Back Squat x 8
*build as comfortable

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

1/29

SATURDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Box Jumps
3) Burpees to Bar

A. Every 2 min, for 40 min:
(5 sets for Max Cals)
1) :90 sec Bike
2) 20 KB Walking Lunges
(32/24kg)
3) :90 sec Row
4) 30 Push-Ups

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 Alt. DB Snatches
*Members can split up reps however they would like

1/28

FRIDAY

HXBXplus

Warm Up
400m Row
20 Sumo KB DL's

*Allow 6 min to Warm Up for Part A

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
Barbell Hip Thrusts x 8
immediately into...
Three Sets of:
BB Hip Thrust Iso-Hold x 15-30 sec

HXBX

Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ

1/27

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
5 Cal Bike
5 Wall Climbs
5 Jumping Pull-Ups

*Allow 5 min to Set Up for Part A

A. Five Rounds for Time:
400m Run
20/15 Cal Bike
15 Toes-to-Bar
400m Run
40 Air Squats
*40 min TIME CAP

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

1/26

WEDNESDAY

HXBXplus

Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

A. Every 2 min, for 5 Sets:
3-Position Snatch
@ 75-80%
(high hang, mid thigh, 2" below knee- pause for 1 sec in each starting position)

B. Four Rounds of:
Against a 3 min clock...
400m Run
Max Reps of OH Squats (115/75lbs)
-rest 2 min-
*One score of total reps of OH Squats

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double KB Swings
3) Single Unders
4) Double KB Push Press
5) Box Jump Overs

1/25

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 Steps (forward)
Bear Crawl x 20 Steps (backward)
Suitcase Carry x 50 ft

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 8 @ 75+%
5) 8 @ 75+%
6) 8 @ 75+%
*Goal is to perform sets 4-6 at 5+% more than used for last weeks 10

B. 12 min AMRAP:
4 Strict HSPU's
6 Burpee Box Jump Overs (24"/20")
12 KB Swings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Most time spent in the YZ

1/24

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
1) Bike
2) Burpees to Bar
3) HR Push-Ups

A. Three Sets of:
Front-Racked Alt. Rev. Lunges
x 16 Reps
Max Strict Pull-Ups x :60 sec

B. Five Rounds for Time:
40 DU's or 80 SU's
20 Wall Balls (20/14lbs)
10 Chest to Bar's
(or 15 Pull-Ups)

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) Jumping Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

1/22

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Sets of:
12 SA KB Press
12 Goblet Hold Rev. Lunges
12 SA KB Thrusters

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 KB Walking Lunges (24/16kg)
(switch every 20 reps)
400m KB Farmers Walk
(walk together, switch whenever)
40 Single-Arm KB Push Press
(switch every 10 reps)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Box Jumps
12 Plate G2O
12 Wall Balls
12 Burpees
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

1/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 9
:35 on/:25 off
1) Light BB Clusters
2) Burpees to Bar
3) Row

A. Three Sets of:
Front-Racked BB Split Squats
x 10 (each leg)
Rev. Grip Pull-Ups
x Max Reps in :60 sec


B. 10 min AMRAP:
10 Thrusters (95/65lbs)
10 Bar Facing Burpees
10 Toes to Bar

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 10
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups

1/20

THURSDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squats
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 8 min to warm up for Part A

A. Every 2 min, for 5 Sets:
2 Snatch Lift-Offs
+
1 Snatch
@ 80-85% of 1-RM
(Snatch Lift-Off= floor to mid-patella, then pause for 1 sec, then return to floor)

B. Five Rounds for Time:
12 Pull-Ups
9 Deadlifts (135/95lbs)
6 Ground to OH (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "King of the Hill"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning

1/19

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Frog Jumps
2) Rot. Medball Tosses (left)
3) Rot. Medball tosses (right)

*Allow 5 min to set up for Part A

A. Every 10 min, for 40 min:
800m Run
60 DU's or 120 SU's
40 Alt. DB Snatches (50/35lbs)
20 Alt. Pistols or 50 Air Squats
*Record all 4 times

HXBX

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

A. Three Sets of:.
Bench Press x 8
directly into...
Two Sets of:
DB Fly's x 12

B. "Tag"
In a 20 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Power Cleans
8 Deadlifts
8 Cals (MC)

1/18

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
Suitcase Carry x 50 ft (each arm)

*Allow 5 min to Warm Up Strict Press

A. Every 2 min, for 6 Sets:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 10 @ 70+%
5) 10 @ 70+%
6) 10 @ 70+%
*build to the heaviest set of 10 possible

B. Three Sets of:
Against a 3 min clock...
25/20 Cal Bike
immediately into...
AMRAP:
12 DB Push Press (50/35lbs)
12 Push-Ups
-rest 3 min-
*Pick up each set of the couplet where you left off and note your total rounds and reps completed

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

1/17

MONDAY

HXBXplus

Warm Up
5 min Free Warm Up/Set Up

A. Two Sets of:
5-Pull Sprint (Row)
5 Normal Pulls (Row)
Deadlifts x 3 (half bodyweight)
Box Jumps x 3

B. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

C. Three Sets of:
Single Leg KB DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :30 sec (each)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row or Bike
2) Burpees to Bar
3) Banded GM's

A. In a 10 min Window:
Back Squats x 6
*Build as comfortable

B. "I have a Dream"
TAG
In a 29 min Window:
39 Cals (MC)
39 BB/DB Hang Cleans
39 BB/DB Front Squats
39 Wall Balls
39 Burpees to Bar
*MLK was born in 29' and he was 39 when he passed away

1/15

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single Leg Jumps x 10

A. For Time:
Run or Row 5K

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run

1/14

FRIDAY

HXBXplus

Warm Up
Bike x :60 sec (@ 50%)
Plank Shoulder Taps x 30
Bike x :60 sec (60%)
Wall Climbs x 4
Bike x :60 sec (@70%)
10 Broad Jumps

*Allow 5 min to set up for Part A

A. Every 12 min, for 36 min:
400m Run
30 KB Alt. Rev. Lunges (24/16kg)
20 Pull-Ups
30/25 Cal Bike
400m Run

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. 3 x 12
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

C. "Pipeline"
*If time allows

1/13

THURSDAY

HXBXplus

Warm Up
Six Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Single Leg Glute Bridge
3) Side Plank
(left side on round 1, right side on round 2)

A. Five Sets of:
Bulg. Split Squat x 6 (each)
Rev. Grip Bent Over Row x 8

B. Two Sets for Time:
50 Cal Row
50 Wall Balls (20/14lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round

1/12

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) Box Jumps

A. Every 2 min, for 8 Sets:
Deadlift
1) 8 @ 55%
2) 6 @ 65%
3) 4 @ 75%
4) 2 @ 85%
5) 1 @ 90%
6) 1 @ 95%
7) 1 @ 100%+
8) 1 @ 100%+

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump Overs (24"/20")

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. Four Sets of:
Bench Press x 8
Banded Tricep Ext. x 12

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

1/11

TUESDAY

HXBXplusWarm Up
Two Rounds of:
:30 sec Bike
10 KB Swings (light)
20 Air Squats

*Allow 5 min to set up for Part A

A. Every 5 min, for 30 min:
4 min on/1 min off
400m Run
10 Strict Pull-Ups
Max Strict HSPU's
or
Max Ring/Box Dips
*Perform HSPU on rounds 1,3, and 5, and Dips for sets 2, 4, and 6.

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

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

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone

1/10

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Plank to Pike
Followed by...
One Round of:
w/ an empty BB...
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 6 min to Warm up for Part A

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*build to todays heavy

B. Three Rounds for Time:
20/15 Cal Bike
10 Clean & Jerks
10 Lat. Burpees over Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Lat. Burpees over Bar
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

1/8

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Russian Baby Makers
10) Wall Slides

A. Four Rounds for Time:
25/20 Cal Row or Bike
20 Thrusters (75/55lbs)
15 Box Jumps
10 DB Box Step-Overs (50/35lbs)

HXBX

Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats

B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups