2/7

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Plank to Pike
4) HR Push-Ups
5) Side Plank (left)
6) Side Plank (right)

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. 10-9-8-7...1
DB Floor Press (50/35lbs)
Strict Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 6 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

2/6

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Sumo DL
3) Empty BB Front Squat

A. In a 16 min Window:
Establish a 1RM
Tempo Front Squat
@ 32X1

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

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
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Tag"
In a 20 min Window:
9 Cal Row/Bike
9 Ground to OH (light)
9 Lat. Burpees Over Bar
9 KB Swings
200m Run

2/5

MONDAY

HXBXplus

Warm Up
200m Run

Followed by...
3 min ARMAP:
3 Inchworms
6 Plank to Pikes
9 Step-Ups

A. Every 10 min, for 4 Sets:
600m Run
20 DB Box Step-Ups
10 Wall Walks

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
*5 DB Rom. DL between

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls

2/3

SATURDAY

HXBXplus

Warm Up
Three sets of:
Row x :45 sec
DB Waiters Carry x 50ft
Shoulder Taps x :45 sec
Bodyweight Lunges x 25ft

A. Every 2 min, for 5 Sets:
[40 minutes]
1) Cal Bike x :90 sec
2) 20 KB Walking Lunges
(32/24kg)
3) Cal Row x :90 sec
4) 30 Push-Ups
*Score is max calories

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

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
10 Alt. DB Snatches
200m Run

2/2

FRIDAY

HXBXplus

Warm Up
200m Run

A. EMOM x 6
:40 on/:20 off
1) Bike
2) Hollow Pulses
3) Row

*Allow 4-5 min to Warm Up

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

HXBX

Warm Up
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets (minimum) of:
Strict Press x 8
Curtsy Lunges x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) KB Sumo DL
4) DB Clusters
5) Jumping Lunges

2/1

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Hang Power Clean
2) Hang Squat Clean
3) Tall Jerks

A. Every 2 minm, for 8 Sets:
Hang Clean
+
Jerk
*Start around 60% and build to a heavy

B. "CrossFit Games 20.1"
Ten Rounds for Time:
8 G2O (95/65lbs)
10 Bar Facing Burpees
*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 4 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable
directly into...
Four Rounds of:
:40 off/:20 on
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step Overs
*add two step-overs each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Clean & Jerks
*add one C&J each round

1/31

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Empty BB GM's
2) SU's
3) Glute Bridges

A. Five Sets of:
Barbell Hip Thrusts x 5
*Go heavy

B. 10 min AMRAP:
30 DU's
10 Alt. DB Snatch + 2 Alt. Rev. OH Lunges
(50/35lbs)
*1 rep= DB Snatch, keep DB OH, Rev. Lunge left, Rev. Lunge right

HXBX

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

A. In a 10 min Window:
3 x 10 (minimum):
Bench Press
BB Floor Skull Crushers

B. "Tag"
In a 20 min WIndow:
8 DB Hang Clean & Jerks
(8 each arm)
12 Push-Ups
16 Alt. DB Snatches
200m Run

C. "Pipeline"
*4 minutes

1/30

TUESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only

*Allow 5 min to Warm Up Part A

A. Every 10 min, for 4 Sets:
800m Run
20 Push-Ups
20 Alt. Pistols

HXBX

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

A. In a 5 min Window
3 x 8 (minimum):
BB Bent Over Row
DB SA Curls
(8 each arm)
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Superman Pulses x :60 sec

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Squat+Curl
3) Row
4) SA Alt. DB Front Squat

1/29

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Burpees
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Push Jerk

A. In an 18 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 8 @ 75+%
5) 8 @ 75+%
6) 8 @ 75+%
*Includes warm up time

B. 12 min AMRAP:
4 Strict HSPU's
6 Burpee Box Jump-Overs
(24"/20")
12 KB Swings (24/16kg)

HXBX

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

A. In a 10 min Window:
Back Squat x 8
BB Hip Thrusts x 8
*:15 sec iso hold on last rep of hip thrust

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

1/27

SATURDAY

HXBXplus

Warm Up
200m Run

A. EMOM x 6
:40 on/:20 off
1) Rot. Medball Slams
2) KB Swings (light)
3) Hollow Pulses

B. 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
*Split everything however you'd like other than run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) BW Rev. Lunges
3) Hollow Hold

A. "Tag"
40 min AMRAP:
100 Box Jump Overs
100 Wall Balls
100 Plate G2O
100 KB Swings
400m Run (together)

1/26

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 500m
Group 2)
Until Group 1 is done...
Empty BB GM x 5
Bar Facing Burpees x 5

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps
(24"/20")

B. Four Sets of:
KB SL Deadlift x 8
(each leg)
BB Hip Thrusts x 6-8

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 Push-Ups
8 Cals (MC)
200m Run

1/25

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Empty BB Thruster
3) Dive Bomber PU

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 10 @ 70+%
5) 10 @ 70+%
6) 10 @ 70+%
*Includes Warm Up Time

B. Three Rounds of:
Against a 3 min clock...
200m Run
12 Push-Ups
6 Strict Pull-Ups
*Record 3 times

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:
1200m Run (Buy-In)
[200m intervals]
8 Squat Cleans
12 SL V-Ups
8 Shoulder to OH
12 Mountain Climbers
8 Cals (MC)
12 Ab-Mat Sit-Ups
8 Cals (MC)
12 Push-Ups

1/24

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Alt. DB Snatches (light)
9 Air Squats

A. Four Sets of:
Back Squat x 8
SA DB Bent Over Row x 8
(each arm)

B. For Time:
50/40 Cal Row
50 Wall Balls
(20/14lbs)
50/35 Cal Bike
50 Wall Balls
*Half start with row, half start with bike

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Jumping Lunges
3) KB Curtsy Lunges

B. "King of the Hill"
In an 18 min Window:
9 Burpee Box Jumps
18 Cals (MC)
24 Wall Balls

1/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Clean
2) Squat Clean
3) Split Jerk

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Halting Clean
+
Clean
+
Jerk
(Halting Clean= clean pull to mid-thigh w/ 2 sec pause, then lower bar back to ground)

B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toes to Bar
9 G2O
18 Toes to Bar

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Plank

A. EMOM x 12
:35 on/:25 off
1) KB Bent Over Row
2) Rot. Medball Slams
3) Squat
+
DB Curl
4) Hollow Pulses

B. "Partner Frenzy"
2:30 on/:30 off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats

1/22

MONDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
*do the bunny hops 6am

A. For Time:
5k
Run or Row

HXBX

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

A. In a 15 min Window:
Back Squat x 5
@ 32X1
*build as you feel comfortable

B. "Tag"
In a 20 in Window:
8 Lat. Burpees over Bar
12 Alt. DB Snatches
16 Air Squats
200m Run

1/20

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Two Sets of:
DB Suitcase Carry x 50ft
(each arm)
BW Walking Lunges x 20

A. For Time:
In teams of 2...
100/75 Cal Row
800m Run (together)
60 Devils Press
(50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
*Divide reps how you'd like other

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 Style:
40 Burpee Box Jumps
40 KB Swings
40 Cal Row
*divide reps how you'd like

1/19

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Empty BB Rom DL
3) Empty BB Front Squat

*Allow 4 to 5 min to Warm Up Part A

A. E2MOM x 5
10 Deadlifts (155/105lbs)
10 Lat. Burpees over Bar

B. EMOM x 16
1) 15/12 Cal Row
2) DU's x :40 sec
3) 100m Run
4) Bar/Ring MU x :40 sec

HXBX

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

A. In a 12 min Window:
Four Sets (minimum) of:
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

1/18

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM
2) Squat Cleans
3) Thrusters

* Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%

B. Three Rounds for Time:
40 DU's
30 Thrusters (45/35lbs)
20 Toes to Bar

HXBX

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

A. In a 12 min Window:
Bench Press x 8
*Build as you feel comforatble
directly into...
Three Sets of:
Medball Partner Tosses

B. "Partner Frenzy"
Six Rounds of...
Every 3 min, for 18 min:
2:15 on/:45 off

1) Row

2) AMRAP:
6 Lat. Burpees over Bar/DB
6 DB/BB Clean & Jerk's

1/17

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row or Bike
2) Alt. DB Snatches (light)
3) HR Push-Ups
4) Handstand Hold
5) Hollow Rocks
6) Plank

A. For TIme:
42 Cals (MC)
21 Strict HSPU's
21 Alt. DB Snatches (50/35lbs)
21 Push-Ups
30 Cals
15 Strict HSPU's
15 Alt. DB Snatches
15 Push-Ups
18 Cals
9 Strict HSPU's
9 Alt. DB Snatches
9 Push-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
:35 on/:25 off
1) DB Front Squats
2) KB Rom. Deadlifts
3) DB Alt. Rev. Lunges

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Burpee Box Jumps
3) Row
4) Single DB Step-Overs

1/16

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Up
2) Empty BB Rom. DL
3) Empty BB Power Clean

*Allow 8 min to Warm Up Part A

A. Every 4 min, for 32 min:
400m Run
9 Pull-Ups
3 Power Cleans
*Only 3 attempts at PC; Score is MAX LOAD

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pike
4) Scap Push-Ups
5) Hollow Hold

A. In an 8 min Window:
Four Sets (minimum) of:
SA Bent Over Row x 8
(each arm)
DB Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Russian Twists

B. "King of the Hill"
In a 20 min Window:
75 Cals (MC-Buy In)
directly into...
AMRAP:
20 Alt. DB Snatches
40 Wall Balls