5/4

WEDNESDAY

HXBXplus

Warm Up
400m Run

A. Two Sets of:
200m Row
5 Box Jumps
5 Push-Ups

*Allow 5 min before Part A

B. Roxy #1
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row

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 6 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 6 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

5/3

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Burpees x 5
Alt. DB Snatches x 10
Followed by...
Two Sets of:
Cossack Squats x 10 (each)
SA DB Push Press x 10 (each)

A. In a 16 min Window:
Strict Press x 3
*Start at 50% and build to a 3-RM

B. Five Rounds for Time:
12 Alt. Pistols
9 DB Push Presses (50/35lbs)
6 Burpee Box Jump Overs
(24"/20")

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 SL V-Ups (5 each leg)
*add 2 reps (1 each leg) each round
-3 min rest-
In an 9 min Window:
4 Turkish Get-Ups (each arm)
12 Wall Balls
*add 2 reps (1 each arm) to Turkish GU's each round

5/2

MONDAY

HXBXplus

Warm Up
One Set of:
400m Run
KB Sumo DL x 20
300m Run
Scap Pull-Ups x 10
200m Run
KB Swings x 10

*Allow 5 min before Part A

A. For Time:
1200m Run
60 KB Swings (24kg)
30 Pull-Ups
800m Run
40 KB Swings
20 Pull-Ups
400m Run
20 KB Swings
10 Pull-Ups
*35 min TIME CAP

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

*Allow 4 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

4/30

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
PVC Pass-Throughs x 10

*Allow 5 min to Warm Up Part A

A. Two Rounds for Time:
1000m Row
50 DB Thrusters (35/25lbs)
800m Run
25 Bar Muscle-Ups
(or 50 Pull-Ups

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) DB Floor Press
3) KB Goblet Squats

A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

4/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB SA OH Carry x 50 ft (each)

* Allow 6 min to Warm Up Part A

A. Three Sets of:
3 Deadlifts w/ eccentric pause
+
3 Deadlifts @ 65-75% of 1-RM
*Eccentric DL= pause 2 full sec just below knee as you lower the bar. Reset on the ground between each rep.

B. Every 5 min, for 4 Sets:
24/18 Cal Bike
6 Devil's Press (50/35lbs)
12 DB Walking Lunges (50/35lbs)
[Farmers Hold]

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:
DB Rom. Deadlifts
BB Hip Thrusts

B. "King of the Hill"
In a 20 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)

4/28

THURSDAY

HXBXplus

Warm Up
200m Run
Tabata x 6
1) HR Push-Ups
2) Broad Jumps
3) Handstand Hold

*Allow 5 min to Warm Up Part A

A. Every 9 min, for 4 Sets:
600m Run
12 Burpee Broad Jumps
6 Ring MU's
3 Wall Walks
*Scaling option for MU's = 12 Dips

HXBX

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

A. Three Sets:
BB Upright Rows 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:
200m Run
8 Thrusters
*add one Thruster every round

4/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Empty BB GM's
3) KB Swings (light)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Front Squat x 5 @32X1
*Start around 50% of 1-RM

B. "Little Giza"
For Time:
25 Pull-Ups
50 Wall Balls (20/14lbs)
100 DU's or 200 SU's
50 Wall Balls
25 Pull-Ups
*20 min TIME CAP

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) Bike

2) AMRAP:
6 SA DB Hang C&J's
(6 each arm)
12 Single DB Step Overs

4/26

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
+
Split Jerk
*Establish a heavy complex/think about starting around 55-60%

B. 12 min AMRAP:
4 Strict HSPU's
8 Toes to Bar
12 KB Swings (24/16kg)

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:
500m Row
18 KB Swings
36 DU's or 72 SU's

4/25

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an emty BB...
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3

*Allow 6 min to Warm Up Snatch

A. Every 6 min, for 6 Sets:
500m Row
200m Run
3 Squat Snatches
*Add up total successful lifts in three attempt (only 3 attempts) = one total load

HXBX

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

A. In a 10 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

4/23

SATURDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 Burpees to Bar
6 Air Squats
9 KB Swings (light)

A. 30 min AMRAP:
In teams of 2...
(You Go, I Go Fashion)
15/10 Cal Bike
12 Alt. Pistols
9 Toes to Bar
6 Push Presses (155/105lbs)
3 Hang Squat Cleans (155/105lbs)

HXBX

Warm Up
Three Rounds of:
:60 on/:20 off
1) Bike
2) Row
B. "Tag"
In a 35 min Window:
1000m Row or SkiErg
100 Wall Balls
100 Alt. DB Snatches
*Members can split up reps however they would like

4/22

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) Jumping Pull-Ups

A. For Time:
400m Run
500m Row
400m Run
50 Burpee Box Jumps
400m Run
500m Row
400m Run
*30 min TIME CAP

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:
8 Squat Cleans
10 Cal Row
8 Burpee Box Jumps
10 Deadlifts

4/21

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Suitcase KB DL x 8 (each)
KB Rom. DL x 8
Deadbug x 10

A. In a 15 min Window:
(includes warm up time)
Three Sets of:
5 Deadlifts w/ eccentric pause
+
5 Deadlifts
@ 55-65% of 1-RM
*Eccentric DL= pause 2 full sec just below knee as you lower the bar. Reset on the ground between each rep.

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 Single DB Box Step-Overs

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:
Strict Press
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 2 Straight Legged Sit-Ups each round

4/20

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Burpees
8 KB Swings (light)

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
*Start at 50% and build to a heavy

B. Every 5 min, for 3 Sets:
15/12 Cal Bike
12 Toes to Bar
9 Handstand Push-Ups
15/12 Cal Bike
*Record 3 times

HXBX

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

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 DB Curls between each set

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Box Jumps
3) Row
4) Alt. DB Snatches
*Split class into two groups

4/19

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Air Squats
3) High Knees

*Allow 6 minutes of additional Warm Up and Set Up time

A. Five Rounds for Time:
400m Run
12 Front Racked Alt. Lunges
(135/95lbs)
12 Back Squats
(from ground)
*30 min TIME CAP

HXBX

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

A. 4 x 10
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Four Sets of:
:60 on/:20 off
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In a 16 min Window:
10 Push-Ups
20 Wall Balls
40 Cals (MC)
*Most time spent in the YZ

4/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 5
Power Clean x 5
Front Squat x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Power Clean
+
Front Squat
*Begin around 60% and build to a heavy

B. 12 min AMRAP:
3 Power Cleans (175/115lbs)
6 Pull-Ups
9 Box Jumps (30"/24")

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 12 min Window:
Front Squats x 8

B. "Tag"
In a 20 min Window:
8 Burpees to Bar
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

4/16

SATURDAY

HXBXplus

Warm Up
Row or Bike x 5 min
*Nasal breathing only

A. Two Sets of:
Single DB Goblet Squat x 10
Single DB Push Press x 5 (each)
Single DB Box Step Overs

B. "Gas Tank Half Full"
Four Rounds for Time:
600m Run
20 Thrusters (75/55lbs)
15 Chest to Bars
10 DB Box Step Overs (50/35lbs;24"/20")

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Hollow Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 Burpees to Bar
200m Run
12 Wall Balls
12 Box Jumps

4/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
DB Floor Press x 12
DB Bent Over Row x 12

A. In a 15 min Window:
Bench Press
1) 5 @ 70-75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
*Window includes warm up time
directly into...
In a 6 min Window:
Establish a 1-RM Bench Press

B. "Desire"
In a 5 min Window:
For Max Reps...
Burpee Box Jump Overs (24"/20")

HXBX

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

A. 3 x 12:
Seated DB Press
BB Upright Rows

B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 KB Swings
10 SA DB Hang C&J's
(5 each arm)
100m Run

4/14

THURSDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 4
:40 on/:20 off
1) Alt. DB Snatches (light)
2) Box Jumps

A. Every 2 min, for 6 Sets:
Power Clean
+
Front Squat
+
Hang Clean
*Start around 65-70% of 1-RM Clean and build from there

B. Every 4 min, for 4 Sets:
40/32 Cal Row
20 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. Three Rounds of:
DB/KB Rev. Lunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

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

4/13

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
w/ one heavy KB...
Suitcase DL x 5 (each)
Suitcase Carry x 50ft
Sumo Deadlift x 20

*Allow 5 min to Warm Up DL

A. "Strict Diane"
21-15-9
225/155lbs Deadlift
Strict HSPU's

B. Three Sets of:
Barbell Hip Thrusts x 8
Banded Pull-Aparts x 30

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
100m Run
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Burpees to Bar

4/12

TUESDAY

HXBXplus

Warm Up
15 Cal Bike
*Nasal breathing only

*Allow 6 min to Set Up for Part A

A. Two Rounds for Time:
20/15 Cal Bike
10 Strict Pull-Ups
400m Run
20 Chest to Bars
60/45 Cal Row
30 Pull-Ups
800m Run
40 KB Walking Lunges (24/16kg)
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Devil's Press
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round