2/7

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Thruster x 4

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Clean x 1
@ 80-95% of 1RM

B. "Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)

HXBX

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

A. In a 10 min Window:
Four Sets of (minimum):
Bench Press x 8
(1 sec pause at bottom)
DB Kick Backs x 12
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
18 Push-Ups
24 Alt. DB Snatches
30 Cals (MC)

2/6

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Lat. Burpees over Bar
2) Box Jumps
3) Jumping Pull-Ups

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Wall Balls

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB/DB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run

2/4

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Hollow Hold
2) Superman Pulses

A. Every 7 min, for 6 Sets:
20/15 Cal Row or Bike
200m Run
10 Pull-Ups
*These should be sprint Intervals

HXBX

Warm Up
200m Run
Followed by...
Three Rounds
:20 on/ :15 off
1) Thrusters w/ Plate
2) Jumping Lunges
3) Hollow Hold

A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like

2/3

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Box Jumps
2) Empty BB Rom DL
3) Wall Walks

A. In a 16 min Window:
Four Sets of:
Deadlift x 6 @ 75% 1RM
*Includes Warm Up Time

B. "Open Event 22.1"
15 min ARMAP:
3 Wall Walks
12 Alt. DB Snatches (50/35lbs)
15 Box Jump Overs

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Four Sets (minimum) of:
BB Hip Thrusts x 6
DB Seated Strict Press x 12

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run

2/2

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Clean Grip Rom DL x 4
Clean High Pull x 4
Front Squat x 4
Hang Clean x 4
Push Jerk x 4
Split Jerk x 4

A. In a 10 min Window:
Hang Clean
+
Clean
+
Jerk
*Build to a heavy Complex
directly into...
EMOM x 5
Clean & Jerk
@ 75-85% of 1RM

B. For TIme:
400m Run
40 DB Clusters (50/35lbs)
400m Run

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 5
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Plank Walks
3) SL Sit-Ups

B. "Partner Frenzy"
Six Rounds of:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's

2/1

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Alt. DB Snatches x 10
Plank to Pike x 10
Cossack Squat x 10

A. For TIme:
1000m Row
100 DU's
50/40 Cal Bike
25 HSPU's
50/40 Cal Bike
100 DU's
1000m Row

HXBX

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

A. In a 10 min Window:
Tempo Bench Press x 6
(4 sec down)
Plate Deficit Push-Ups x 8

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) KB Curtsy Lunges
4) Hanging Knee Tucks

1/31

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 6
KB Rom. DL x 8
KB Russian Swings x 10

A. In a 20 minute Window:
Back Squat
1-3) 2 @ 90-94%
4) Max Reps @ 85%
*Includes Warm Up Time

B. Two Rounds for Time:
400m Run
20 Thrusters (95/65lbs)
10 Lat Burpees over Bar

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. EMOM x 9:
:35 on/:25 off
1) DB Seasaw Rows
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls

1/30

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Burpee Pull-Up
3) KB Swings (light)

*Allow 6 minutes to Warm Up Part A

A. Three Sets for Max Reps:
Strict Press
@ 80% of Body Weight

B. For Time:
10 Wall Balls (20/14lbs)
1 Strict Pull-Up
9 Wall balls
2 Strict Pull-Ups
8 Wall Balls
3 Strict Pull-Ups
....
1 Wall Ball
10 Strict Pull-Ups

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 12 min Window:
Tempo Back Squat x 4
@32X1
*4 Single Leg DL between each set

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB

1/28

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Inchworms
3) Cossack Squats
4) Wall Walks
5) Jumping Pull-Ups
6) Rev. Lunges

A. 35 min AMRAP:
In teams of 2...
10 Bar Muscle-Ups
[or 30 Pull-Ups]
20 DB Box Step-Overs
(50/35lbs; 24"/20")
30 Synchro DB Snatches (50/35lbs)
400m Run (together)
*Divide reps evenly, except run is together

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
400m Run (together)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees
*Split up reps however you like

1/27

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Rounds of:
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Clean x 3
50-75% of 1RM
*Start at 50% and build from there

B. For Time:
40 Cal Bike
or
50 Cal Row
30 Toes-to-Bar
20 Power Cleans (155/105lbs)

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
One Round of:
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 3 Sets:
:60 on/:30 off
(9 intervals)
1) BB Strict Press
2) KB Rev. Lunges
3) Box Jumps


B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

1/26

THURSDAY

HXBXplus

Warm Up
Tabata x 18
1) KB Halo (left)
2) KB Halo (right)
3) KB Rom. DL
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Every 8 min, for 4 Sets:
(32 total minutes)
500/400m Row
400m Run
20 Russian KB Swings (32/24kg)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In a 10 min Window:
Back Squat x 6
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) SL V-Ups

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Bike
3) DB Front Squats
4) Jumping Pull-Ups

1/25

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Burpee Box Jumps
2) KB Rev. Lunges (light)
3) Cossack Squats

A. In a 20 min Window:
Back Squat
1-3) 3 @ 88-92%
4) Max Reps @ 82%
*Includes Warm Up time

B. Eight Rounds for Time:
5 Burpees
10 Wall Balls (20/14lbs)

HXBX

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

A. In a 12 min Window:
Four Sets (minimum):
DB Chest Fly's x 10
Banded Tricep Ext. x 15

B. "King of the Hill"
In an 18 min Window:
200 Run
12 SA DB Devil's Press
(6 each arm)
24 KB Swings

1/24

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Push Press x 5
Push Jerk x 5
Tall Jerl x 5
Split Jerk x 5

*Allow 8 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Split Jerk x 1 @ 80-85% of 1RM

B. 12 min AMRAP:
8 Strict HSPU's
16 Chest-to-Bar's
32 DU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. EMOM x 12
:35 on/:25 off
1) KB/DB Bent Over Row
2) BB Curls
3) Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 SA DB BOR
(5 each arm)
10 Burpees to Bar

1/23

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Empty BB GM's

A. In a 14 min Window:
Three Sets of:
Deadlift x 8 @ 70% of 1RM
*this includes warm up time

B. For Time:
1000m Row
40 KB Sumo DL (24/16kg)
40 Alt. Rev. Lunges
40 KB Sumo DL's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 12 min Window
Deadlift x 6
*Build as you feel comfortable

B. "Tag"
24 min AMRAP
16 Wall Balls
14 Goblet Squats
12 Box Jump Overs
100m Run

1/21

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
*Members can split up reps however they like

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

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
100 Wall Balls
100 DB/BB G2O
*Members can split up reps however they would like

1/20

FRIDAY

HXBXplus

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

A. In a 20 min Window:
Back Squat
1) 2 @ 85%
2) 2 @ 90%
3) 2 @ 90%
4) Max Reps @ 80%
*Includes Warm Up Time

B. For Time:
500m Row
50 Alt. Pistols
25 Burpee Box Jumps

HXBX

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

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) DB Rom. DL

1/19

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Kip Swing
2) HR Push-Ups
3) Plank to Pike

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 9 Sets:
Jerk Dip
+
Jerk
*Build to a heavy

B. For Time:
30 Shoulder to OH (115/75lbs)
30 Pull-Ups
30 Shoulder to OH (115/75lbs)

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 Scap Push-Ups

A. In a 12 min Window:
3 x 10 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

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 Devil's Press
*add one rep to DP

1/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5
Front Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM
directly into...
Every :90 sec, for 8 Sets:
Clean x 2
@ 75-85% of 1RM

B. For Time:
800m Run
25 G2O (135/95lbs)

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

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

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

1/17

TUESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50 ft
(per arm)
Hollow Hold x :20 sec
KB Sumo DL x 10

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

B. Five Sets of:
Barbell Hip Thrusts x 6
Banded Pull-Aparts x 30
L-Sit (on boxes) x :15 sec

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Three Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. 3 x 12
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "King of the Hill"
20 min AMRAP
15 Push-Ups
30 KB Swings
60 Cals (MC)

1/16

MONDAY

HXBXplus

Warm Up
Tabata x 10
1) Inchworms
2) Air Squats
3) Superman Hold
4) Hollow Hold
5) Burpees

A. For Max Reps:
:60 on/:60 off
1) Cal Bike
2) Burpee Box Jumps (24"/20")
3) Toes-to-Bar
4) Double Unders
5) Front Squats (135/95lbs)
6) Push-Ups
-rest 4 min-
EMOM x 18
60% of reps achieved in Part A
1) Cal Bike
2) Burpee Box Jumps
3) Toes-to-Bar
4) Double Unders
5) Front Squats
6) Push-Ups

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) Jumping Lunges
3) Ski Lunges

B. "Tag"
In a 30 min Window:
150 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)