2/23

THURSDAY

HXBXplus

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

A. Every 2 min, for 6 Sets:
Deadlift x 4
@ 80% of 1RM

B. Two Sets for TIme:
750m/600m Row
20 Toes to Bar
40 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

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

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

2/22

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Empty BB Clusters x 10
Kip Swing x 10

*Allow 5 minutes to Warm Up Part A

B. Every 4 min, for 8 Sets:
200m Run
12 Pull-Ups
3 Power Cleans
*score is max load lifted over all 8 sets. May only take 3 attempts each round.

HXBX

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

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
DB Floor Skull Crushers x 12

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devils Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder

2/21

TUESDAYHXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) KB Swings (light)
3) Cossack Squats

A. In a 10 minute Window:
Tempo Bench Press x 10
@21X1
*build as comfortable

B. Four Rounds for Time:
500m Row
40 DU's
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right)
*holding both DB's at same time, perform 10 with one arm while holding front rack with the other

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
Banded Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Burpees
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min

2/20

MONDAY

HXBXplus

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

*Allow 8-10 minutes to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 3 @ 80% or 1RM
2) 2 @ 85%
3) 1 @ 90%
4) 1 @ 94%
5) 1 @ 94-98%
6) 1 @ 101+%

B. Every 4 min for 3 Sets:
25/20 Cal Bike
10 Front Squats (175/115lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges

2/18

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Tabata x 6
1) SA DB DL (left)
2) SA DB DL (right)
3) Alt. DB Snatches

A. In teams of 2...
Five Rounds for Time:
400m Run (together)
30 Pull-Ups
(15 each)
20 Devil's Press
(10 each)

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
200m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls

2/17

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)

2/16

THURSDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Two Sets of:
Box Step-Up x 10
Kip Swing x 10

A. For Time:
1200m Run
30 Box Jump Overs (24"/20")
30 Toes-to-Bar
800m Run
20 Box Jump Overs
20 Toes-to-Bar
400m Run
10 Box Jump Overs
10 Toes-to-Bar
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Incline Push-Ups
[on bar]
3) DB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Russian Twists

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder

2/15

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpees over Bar x 3
BB Rom. DL x 3
BB Back Squat x 3

A. In a 20 min Window:
Back Squat
1-3) 3 @ 90-94%
4) Max Reps @ 85%

B. Three Rounds for Time:
40 Cal Row
30 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Rom. DL
2) Burpees
3) Cossack Squats

A. In a 15 min Window:
Back Squat x 12
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Lat. Burpees over Bar
4) Wall Balls

2/14

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Strict Press x 4
Push Press x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

A. Every :90 sec, for 8 Sets:
Jerk Dip
+
Jerk with a Pause
*Hold bottom of dip for 2 sec
[establish a heavy]

B. Every 4 min, for 16 min
20/16 Cal Bike
10 Strict HSPU
20 Push-Ups

HXBX

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

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings

2/13

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Box Jumps
3) Plate Ground to OH
4) Empty BB Squat Clean

A. In a 20 min WIndow:
Establish a 1RM
Clean

B. "2008 Games Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)

HXBX

Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 12 min Window:
BB Hip Thrusts x 8
Banded Sissy Squats x 16

B. "Tag"
In a 20 min Window:
1600m Run (Buy-In)
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
8 Alt. DSB Snatches
12 Cals (MC)
*Run is split in 200m intervals

2/11

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Plank Hold
3) Superman Pulses
4) HR Push-Ups

A. 30 min AMRAP:
500/400m Row
40 Alt. Rev. Lunges
(w/ one KB; 24/16kg))
30 KB Swings
20 Push-Ups
10 Toes to Bar

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:
4000m Row (as a team)
directly into...
AMRAP:
10 DB Box Step-Ups
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

2/10

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Push Jerk w/ emtpy BB
3) Split Jerk w/ empty BB

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Jerk Dip w/ pause
+
Push Jerk
+
Split Jerk w/ pause
*Hold bottom of dip for 2 sec, then hold receiving position of split jerk for 2 sec

B. "Open Event 21.1"
For TIme:
1 Wall Walk
10 DU's
3 Wall Walks
30 DU's
6 Wall Walks
60 DU's
9 Wall Walks
90 DU's
15 Wall Walks
150 DU's
21 Wall Walks
210 DU's
*15 min TIME CAP

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. EMOM x 9
:35 on/:25 off
1) DB Single Arm Curls
2) Deficit Plate Push-Ups
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats

2/9

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
GM's x 5
Deadlifts x 5
Front Rack Lunge x 5 (each)
Back Squat x 5

*Allow 5 min to Warm Up/Set Up Part A

A. Five Rounds for Time:
400m Run
12 Front-Racked Alt. Lunges
(135/95lbs)
12 Back Squats
*Barbell must be taken from ground

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. In a 10 min Window:
Three Sets (minimum) of:
Deadlift x 6
Banded Sissy Squats x 12
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 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round

2/8

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded GM's
2) Alt. DB Snatches (light)
3) Burpee Broad Jump

*Allow 5 min to Warm Up/Set Up Part A

A. Every 2 min, for 4 Sets:
Banded Deadlift x 10
@35% of 1RM

*Allow 5 min to Warm Up/Set Up Part B

B. Every 6 min, for 3 Sets:
500/400m Row
15 Pull-Ups
12 Deadlifts (225/155lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 3
Burpees x 6
Air Squats x 9

A. In a 9 min Window:
Three Sets (minimum) of:
DB Shoulder Fly's x 10
DB Shrugs x 15
Banded Pull-Aparts x 20

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder

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