3/18

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
9 Air Squats

A. 35 min AMRAP:
50 Cal Row
40 DB Thrusters
50 Cal Row
40 Burpee Box Jumps
50 Cal Row
40 DB Devil's Press
*Split reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Pull-Ups
8 Cals (MC)
200m Run

3/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 50 ft
HR Push-Ups x 10

*Allow 4 min to Warm Up Part A

A. EMOM x 20
Bench Press x 1
*Increase weight until you no longer can

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

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push-Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

3/16

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) PVC Pass Throughs
2) Inchworms
3) Hollow Hold
4) Side Plank (left)
5) Side Plank (right)
6) Burpee Broad Jump

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Muscle Snatch x 3
*Performed right above knee/increase load this week as much as mechanics will allow/focus on creating full and powerful hip and knee ext. and maintaining an optimal bar path

B. Every 5 min, for 3 Sets:
30/25 Cal Row
20 KB Snatches (24/16kg)
[10 each arm]
10 Burpees to Bar

HXBX

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

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Russian KB Swings
30 Alt. DB Snatches

3/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squat
2) Plank
3) Superman Hold

A. In a 12 min Window:
Tempo Front Squat x 1
@32X1
+
Front Squat x 3
*Record heaviest load

B. Four Rounds for Time:
10 Strict Pull-Ups
40 Jumping Squats
400m Run

HXBX

Warm Up
200m Run
Followed by...
2 Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. "Capture the Flag"
In a 35 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

3/14

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Jumping Pull-Up x 3
HR Push-Up x 6

A. Six Sets of:
Strict Ring Dips
1) Max Unbroken Reps
2) 40% of Max Set
3) 50% of Max Set
4) 60% of Max Set
5) 50% of Max Set
6) 40% of Max Set

B. Three Sets for Max Reps:
Cal Bike x 2 min
Rest x 1 min
DB Push Press x 2 min
Rest x 1 min
*One total score for Max Reps

HXBX

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

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Superman Pulses between each
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off

1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press
[BB or DB]

3/13

MONDAY

HXBXplus

Warm Up
12-9-6
Burpees
Empty BB GM's

A. In a 12 min Window:
Four Sets of...
Banded Deadlifts x 10
@ 45% of 1RM

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

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

*Allow 5 min to warm up Back Squat

A. In a 10 min Window:
Back Squat x 5
*Build as comfortable

B. "Tag"
In a 25 in Window:
5 DB Deadlifts
6 Push-Ups
7 DB Front Squats
8 KB Swings
9 Wall Balls
100m Run

3/11

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 10
1) DB Front Squat (light)
2) HR Push-Ups
3) Cossack Squat
4) Side Plank (left)
5) Side Plank (right)

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 Walking Lunges
(Farmers Carry; 24/16kg)
400m KB Farmers Carry
40 SA KB Push Press
*Divide KB mvnts up however you'd like

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Inchworms
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
directly into...
AMRAP:
40 Burpee Box Jumps
40 KB Swings
40 Cal Row

3/10

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
KB Suitcase Carry x 50ft
SA DB Push Press x 8 (each)

A. Five Sets of:
Seated DB Strict Press x 8
Lat. DB Raise x 8

B. 12 min AMRAP:
4 DB Devil Press (50/35lbs)
8 Pull-Ups
12 DB Push Press (50/35lbs)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 10 min Window:
Three Sets (minimum) of:
BB Push Press x 8
DB Shoulder Fly's x 12
DB Shrugs x 12

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats

3/9

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Hollow Hold
2) Air Squats
3) Empty BB GM's

A. In a 12 min Window:
Front Squat x 5
*Build as comfortable

B. EMOM x 16
1) 20 Wall Balls (20/14lbs)
2) Speed Skaters
3) 15 Toes to Bar
4) 10/8 Cal Row

HXBX

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

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

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
10 DB/BB Clean & Jerk's
20 Wall Balls

3/8

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Jump Rope
2) KB Swings (light)
3) Burpees

*Allow 8-10 min to Warm Up Part A

A. In a 16 min WIndow:
Five Sets of...
Deadlift x 3 @ 80% of 1RM

B. Three Rounds for Time:
80 DU's
[or 160 SU's]
40 KB Swings (24/16kg)
20 Alt. Rev. Lunges
(w/ KB goblet hold)

HXBX

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

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 24 min Window:
6 Dball Squats
8 Cal Bike/SkiErg
10 Dball Power Cleans
12 Box Jumps
200m Run

3/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bike x :60 sec
Broad Jumps x 10

*Allow 5 min to Warm Up Part A

A. EMOM x 9
Muscle Snach from High Hang x 3
*Load bar to prioritize good mechanics, priimarily focusing on creating full and powerful hip and knee ext.

B. 15 min AMRAP:
20/15 Cal Bike
20 Alt. DB Sntaches (50/35lbs)
10 Burpee Box Jumps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 10 min Window:
Four Sets (minimum) of:
Rev. Grip BOR x 8
DB Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
75 Cals (MC; Buy In)
directly into...
AMRAP:
10 Lat. Burpees over Bar
20 Shoulder to OH

3/6

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Cluster x 3
Push Jerk x 3
Split Jerk x 3

A. In a 20 min Window:
Establish a 1RM
Split Jerk

B. "Jackie"
For TIme:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 9
:40 on/:20 off
1) Goblet Squats
2) KB Rom. Deadlifts
3) DB Split Squats
(:20 sec each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs

3/4

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Broad Jumps
3) DB Goblet Squats

A. Every 7 min, for 5 Sets:
500m Row
15 Burpee Box Jump-Overs
(24"20")
15 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

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

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 DB Front Squats

3/3

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Three Set (minimum) of:
SL KB DL x 8 (each)
DB Strict Press x 12

B. "King of the Hill"
In an 18 min Window:
16 Alt. DB Snatches
20 SA DB Squat Cleans
(10 each arm)
24 Cals (MC)

3/2

THURSDAY

HXBXplus

Warm Up
One round of:
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
200m Run

A. Every 12 min, for 3 Sets:
800m Run
60 DU's or 120 SU's
30/25 Cal Bike

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Burpee
+
Squat
3) Empty BB GM's

A. In a 10 min Window:
Three Sets (minimum) of:
BB Hip Thrusts x 12
DB/KB Rev. Lunges x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Plank Walks
(Up/Downs)
2) Flutte Kicks
3) Scissor Kicks

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

3/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

A. In a 16 min Window:
Five Sets of:
Split Jerk x 1 @ 75%
*hold bottom of dip for 2 sec
[this includes warm up time]

B. For Time:
50/40 Cal Bike
or
65/55 Cal Row
40 Push-Ups
30 Pull-Ups

HXBX

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

A. In a 9 min Window:
Bench Press x 5
@32X1
*build as comfortable

B. "Tag"
In a 25 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 Wall Balls
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run

2/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) KB Sumo DL
3) Empty BB GM's

A. In a 12 min Window:
Four Sets of:
Banded Deadlifts x 10
@ 40% of 1RM

B. Every 5 min, for 4 Sets:
500m Row
20 OH KB Walking Lunges
(24/16kg)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round

2/27

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) SA DB Rev. Lunges (left)
2) SA DB Rev. Lunges (right)
3) DB Goblet Squats

A. Three Rounds for Time:
400m Run
10 Bar-Facing Burpees
10 Squat Snatches (135/95lbs)

B. Four Sets of:
Plank x :50 sec
Static Hang x :30 sec

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Back Squat x 4
@32X1
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Box Jumps
48 Alt. DB Snatches
48 DB Goblet Squats

2/25

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Bodyweight Lunges x 10
Scap Pull-Ups x 10

A. Every 2 min, for 32 minutes:
(4 total sets)
1) 400m Run
[300m scaled]
2) 30 Wall Balls (20/14lbs)
3) 30/20 Cal Bike
4) 12 Strict Pull-Ups

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

2/24

FRIDAY

HXBXplus

TBD

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks