2/23

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
15 KB Swings (light)
directly into...
Tabata x 6
1) Frog Jumps
2) Static Hang
3) Inchworms

*Allow 6 min to Set Up for Part A

B. 30 min AMRAP:
500m Row
40 DU's or 80 SU's
100m Farmers Carry (24/16kg)
20 KB Swings (24/16kg)
10 Strict Pull-Ups

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Bent Over Row x 5
Strict Press x 5

Followed by...
2 Rounds
w/ an empty BB
x 5
Push Press x 5
Push Jerk x 5

A. Three Sets of:
Wide Grip Pull-Ups x 8
Bent Over Row x 10
KB Farmers Carry x 100m

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*Most time spent in the Yellow Zone

2/22

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift Off x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

A. Every 2 min, for 8 Sets:
2 Clean Lift Offs
+
Power Clean
*build to a heavy complex

B. Four Rounds for Time:
400m Run
6 Ground to OH (155/105lbs)
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run

2/21

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
directly into...
Tabata x 4
1) Banded GM's
2) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%

B. EMOM x 3
For Max Reps...
:30 sec on/:30 off
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devils Press (50/35lbs)
-2 min rest-
EMOM x 15
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devil's Press (50/35lbs)
*use the # of reps completed in the 3 min EMOM

HXBX

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

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
10m Run

2/19

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-ps
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
40/32 Cal Bike
15 Box Dips
30 Russian KB Swings
60 DU's or 120 SU's
15 Box Dips
30 Russian KB Swings

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

2/18

FRIDAY

HXBXplus

Warm Up
Tabata x 8
1) Air Squats
2) Burpees
3) Frog Jumps
4) Hollow Hold

*Allow 6-8 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 1 @ 88%
5) 1 @ 92%
-rest 4 min-
EMOM x 4
Back Squat x 2
@ 80%

B. For Time:
40 Wall Balls (20/14lbs)
20 Burpee Box Jumps
(24"20")
30 Wall Balls
15 Burpee Box Jumps
20 Wall Balls
10 Burpee Box Jumps
*15 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

2/17

THURSDAY

HXBXplus

Warm Up
Row x 3 min
Followed by...
3 min AMRAP:
100m Run
10 Box Jumps

A. "Roxy #1"
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row
*This workout is designed to help get a feel for pacing and approach.

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run

2/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Clean
5 Press in Split Jerk Position
4 Power Clean
4 Press in Split Jerk Position
3 Squat Clean
3 Front Squat

*Allow 6 min to Warm Up for Part A

A. Every 2 min, for 7 Sets:
Strict Press
1) 3 @ 65%
2) 3 @ 75%
3) 2 @ 80%
4) 2 85%
5) 1 @ 90%
6) Max Reps @ 80%
7) Max Reps @ 70%

B. Three Sets of:
Against a 3 min clock...
20/15 Cal Bike
15 Chest To Bar's
Max Strict HSPU's in remaining time
-2 min rest between-
*Record total reps over the 3 sets

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O

2/15

TUESDAY

HXBXplus

Warm Up
Row x 3 min
Followed by...
Tabata x 6
1) Static Hang
2) Wall Slides
3) Handstand Hold

*Allow 8 min to Warm Up/Set Up for Part A

A. Six Rounds for Time:
1000m Row
9 Deadlifts (225/155lbs)
15 Bar-Facing Burpees
21 KB Rev. Lunges (24/16kg)
[Farmers Hold]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
Seated Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Dballs over Shoulder
(each side)
*add 2 reps each round

2/14

MONDAY

HXBXplus

Warm Up
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

*Allow 8 min to Warm Up for Part A

A. Every :90 sec, for 3 Sets:
Hang Snatch x 1 @ 80%
directly into...
Every 2 min, for 5 Sets:
Snatch x 2 @ 85%

B. Five Rounds for Time:
6 OH Squats*
12 Toes to Bar
30 DU's or 60 SU's
*For OH Squats, choose a weight that will challenge you, but that you should be able to complete the 6 reps unbroken.

HXBX

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

A. In a 15 min Window:
Back Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

2/12

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Box Jumps
2) Burpees to Bar
3) DB Rom. DL (light)

A. 5 min AMRAP:
15 Box Jumps (24"/20")
15 Push-Press (95/65lbs)
-rest 2 min-
5 min AMRAP:
5 Devil's Press (50/35lbs)
15 Air Squats
-rest 2 min-
5 min AMRAP
10 Push-Ups
20 KB Sumo DL's (32/24kg)

B. CORE
*If time allows

HXBX

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 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)

2/11

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Wall Climbs
3) Box Jumps

A. EMOM x 12
:35 on/:25 off
1) Rom. Deadlift
2) Tall Box Jumps
3) Strict Knees to Elbow
4) Banded Tricep Ext.

B. For Time:
40/32 Cal Bike
40 KB Swings (24/16kg)
30 Burpees
400m Run
30 Burpees
40 KB Swings
40/32 Cal Bike

HXBX

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

A. 3 x 10
Seated DB Strict Press
DB Shrugs

B. "Tag"
In a 20 min Window:
6 Cal Row
6 Burpees over Row
6 Devils Press
6 DB Deadlifts
6 DB Push Press

C. "Pipeline"
*If time allows

2/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Halting Snatch Deadlift
+
Hang Snatch
+
Snatch
*pause 2 sec above the knee, then stand it up, then perform Hang Snatch, then drop the Barbell, and immediately reset and snatch from the floor

B. For Time:
40/32 Cal Bike
20 Ground to OH (75/55lbs)
10 Lat. Burpees over Bar
400m Run
10 Lat. Burpees over Bar
20 Ground to OH
40/32 Cal Bike

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round

2/9

WEDNESDAY

HXBXplus

Warm Up
250m Row
Followed by...
Three Sets of:
w/ an empty BB...
3 Thrusters
3 Jumping Pull-Ups

A. "Fran Sandwich"
For Time:
1000m Row
directly into...
21-15-9 of:
Thrusters (95/65lbs)
Pull-Ups
directly into...
800m Run

B. Two Sets of:
Bulg. Split Squat x 10 (each leg)
Single Leg V-Ups x 20

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats
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
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ

2/8

TUESDAY

HXBXplus

Warm Up
Tabata x 20
1) Single Arm 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) Frog Jumps
10) Wall Climbs

A. Every 10 min, for 4 Sets:
40/32 Cal Bike
20 DB Box Step-Ups (50/35lbs)
10 Wall Walks

HXBX

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

A. 3 x 12
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Superman Hold
2) Bicycles
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

2/7

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Handstand Hold
2) Bike
3) Plate OH Hold
4) Alt. Lat Lunges

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

or

20 min AMRAP:
5 Box Dips
10 Pike Push-Ups
15 KB Swings (24/16kg)

B. Three Sets of:
Single Leg Hip Bridge x 10
Hollow Hold x :30 sec

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

*Allow 4-5 min to Set Up for Part A

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 24 min Window:
10 Push-Ups
10 Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run

2/5

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 KB Swings

A. Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Single Leg V-Ups
3) Straight Legged Sit-Ups

B. 25 min AMRAP:
400m Run
15 DB Thrusters (50/35lbs)
15 Walking Lunges (50/35lbs)
400m Run
15 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

2/4

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Double KB OH Hold
3) Burpees to Bar

*Allow 5-6 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Shoulder Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. For Time:
10-9-8-7...1
Bench Press (3/4 Bodyweight)
Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. 3 x 10:
Deadlifts
DB Rom. Deadlifts
B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

2/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Russian Baby Makers
2) Burpees
3) Floor Glute Bridges

A. Five Sets of:
BB Hip Thrusts x 8
Banded Face Pulls x 15

B. 10 min AMRAP:
30 DU's or 60 SU's
10 Alt. DB Snatches (50/35lbs)
5 SA DB OH Rev. Lunges (left)
5 SA DB OH Rev. Lunges (right)

HXBX

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

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

2/2

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set:
w/ an empty BB...
5 Muscle Cleans
5 Power Cleans
5 Squat Cleans
5 Thrusters

*Allow 6 min to load bar to opening weight for Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
3 Ring Muscle Ups
(or 6 Pull-Ups)
*Only 3 attempts at Cleans per set, but may adjust loads as they see fit throughout the workout. Please note total load lifted after all 8 sets.

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row

2) AMRAP:
6 Push-Ups
12 DB Step Overs

2/1

TUESDAY

HXBXplus

Warm Up
Tabata x 20
1) Single Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold/Rocks
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
50/40 Cal Bike
25 Burpee Box Jump Overs
(24"/20")
50/40 Cal Row
15 Devil's Press (50/35lbs)
30 DB Push Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. 3 x 10:
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
18 KB Swings
36 DU's or 72 SU's