4/17

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) DB Rom. DL (light)
4) Cobra Pose
5) Hollow Hold
6) Deadbugs

A. Three Sets of:
Deadlifts x 8
@ 65% of 1RM

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ empty BB...
1) GM's
2) Rom. DL
3) Burpees over Bar

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
*Only one partner working at a time/Split up reps however you would like

4/16

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) KB Swings (light)
2) Burpee Broad Jumps
3) Alt. DB Snatches (light)

*Allow 8 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
*Only 3 attempts; score is max load over all 8 sets

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Hammer Curls
3) DB Rev. Fly's
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank Walks
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]

4/15

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Cossack Squats
2) Inchworms
3) BW Rev. Lunges

A. Three Sets of:
Bulg. Split Squats x 8
(each leg)
Bent Over Row x 8
Nose to Wall HS Hold
x :30 sec

B. 12 min AMRAP:
3 Strict HSPU's
6 Strict Pull-Ups
12 Alt. Cossack Squats
(KB Goblet Hold; 24/16kg)

HXBX

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

*Allow 4 min to Warm Up/Set Up Part A

A. EMOM x 9
:35 on/:25 off
1) Back Squat
2) Curtsy Lunges
3) KB Sumo DL

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

4/13

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Rom. DL x 4
Muscle Clean x 4
Strict Press x 4
Front Squat x 4
Power Clean & Jerk x 4
Squat Clean & Jerk x 4

A. "Get A Grip"
In teams of 2...
For Time:
100 Reps of...
1 Deadlift (95/65lbs)
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
*One person runs 400m while the other works on the complex. The weight cannot rest on the floor at any point of the workout-the only contact must be the quick tap of the plates on the dealift. The partner who hands the bar off must immediately run 400m before they may receive the weight back from their partner.

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 other than run

4/12

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")
*RETEST from 10/20/23

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. EMOM x 9:
:35 on/:25 off
1) BB Strict Press
2) KB Curtsy Lunges
3) BB Hip Thrusts


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

4/11

THURSDAY

HXBXplus

Warm Up
800m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)

A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

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) Ab-Mat Sit-Ups

4/10

WEDNESDAY

HXBXplus

Warm Up
Every :90 sec, for 6 Sets:
:60 on/:30 off
1) Bike
2) Step-Overs
3) Burpee Pull-Ups

A. 30 min AMRAP:
50 Cals (MC)
25 Burpee Box Jumps Overs
(24"/20")
50 Cals (MC)
15 Devil's Press (50/35lbs)
*If more than 6 people have half the class start in the middle of the workout on the Row

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 10 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)
20 KB Swings

4/9

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) DU's or SU's
2) HR Push-Ups
3) Burpee Broad Jumps

A. In a 15 min Window:
Build to 90-95% of 1RM
Bench Press
directly into...
Every 2 min, for 2 Sets:
Bench Press x 6 @ 85%

B. For TIme:
100 DU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups
[hands on handles]
50 DB Push Press
100 DU's

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Rev Fly's
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

4/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch Lift-Off
[2" below knee]
2) Power Snatch
3) Squat Snatch
A. In a 16 min Window:
Build to 85-90% of your 1RM
Snatch
directly into...
Every :90 sec, for 4 Sets of:
2 Snatch Lift-Offs
(pause 2" below knee)
+
1 Squat Snatch

B. 10 min AMRAP:
40 Air Squats
20 KB Snatches (24/16kg)
10 Chest-to-Bars

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

4/6

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Burpee Broad Jump
2) Plate Thrusters (light)
3) Plank to Pike

A. "Teamwork Rox"
For Time:
In teams of 2...
Station 1)
800m Run
and
1000m Row
Station 2)
800m Run
and
40 Burpee Box Jump Overs
(24"/20")
Station 3)
800m Run
and
50/40 Cal Bike
Station 4)
800m Run
and
75 Wall Balls (20/14lbs)
*Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station; working at same time
[40 min TIME CAP]

HXBX

Warm Up
100m Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2...
35 min AMRAP:
3000m Row (Buy-In)
direclty into...
AMRAP:
100 Box Jump Overs
100 Dballs Over Shoulder
100 DB Bent Over Row
*break up reps, however you'd like

4/5

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Thrusters
3) Lat. Burpees over Bar

A. In a 15 min Window:
Strict Press x 4
1) 75%
2) 75%
3) 75%
4) 80%
5) 85%
*Includes Warm Up Time

B. Three Rounds for Time:
50 DU's or 100 SU's
30 SA DB Push Press
(50/35lbs; 15 each arm)
20 Toes to Bar

HXBX

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

A. In a 16 min Window:
10-9-8...1
Deadlifts
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Knee Tucks
(from ground)

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Deadlifts
*add one DL each round
-3 min rest-
100m Run
10 KB Swings
*add one rep to swings each round

4/4

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Snatch
2) Hang Snatch
3) Low Hang Snatch
*Squat Snatch for all three

A. In a 16 min Window:
3-Position Snatch
*Build to a heavy for the day
[high hang, hang, low hang; pause at a full 1 sec at each position]

B. Three Rounds of:
Against a 3 min clock...
400m Run
Max Reps OH Squat (115/75lbs)
-rest 2 min between-

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 Hang C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

4/3

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Hollow Pulses
4) Farmers Hold

A. Three Sets of:
Deadlift x 10
@ 65-70%

B. 15 min AMRAP:
5 Strict Pull-Ups
10 Walking Lunges
(Farmers Carry; 24/16kg)
100m Farmers Carry

HXBX

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

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 DB Tricep Kick Backs between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
250m Row
4 Turkish Get-Ups
(each side)
*add two Turkish Get-Ups each round

4/2

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Medball Activation x :20 sec
HR Push-Ups x 8

A. In a 20 min Window:
Bench Press
1) 5 @ 80-85%
2) 3 @ 85-90%
3) 2 @ 90%
4) 3 @ 85-90%
5) 8 @ 75-80%
6) 8 @ 75-80%
*Includes Warm Up Time

B. Five Rounds for Time:
5 Strict HSPU's
7 Push Press (115/75lbs)
9 Toes to Bar

HXBX

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

A. In an 8 min Window:
10-9-8...1
Bent Over Row
*:15 sec Hollow Hold between each set

B. "Point Break"
In an 16 min Window:
5 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*200m Run at the top of every 4 min

4/1

MONDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
directly into...
Every 2 min, for 2 Sets:
4 @ 85%

1B. EMOM x 4
For Max Reps...
:30 on/:30 off
1) Max Cals (Bike or Row)
2) DB Front Squats (50/35lbs)
3) DB Devils Press
4) Rest
[take these #'s for Part 2B]
When clock hits 5:00, perform...
2B. Every 3 min, for 4 Sets:
# of Cals
# Front Squats
# of Devil's Press

HXBX

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

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 Dball GM's between each set

B. "Tag"
In a 20 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Deadlifts
8 Lat Burpees over Bar
12 KB Swings

3/30

SATURDAY

HXBXplus

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

A. EMOM x 15
1) 12 Power Snatches (95/65lbs)
2) 12 Toes to Bar
3) 12 Single DB Step Overs (24"/20")
4) 12 Strict Press (95/65lbs)
5) 20 Air Squats

B. Two Rounds for Time:
15 Power Snatches (95/65lbs)
15 Toes to Bar
15 Single DB Step Overs (24"/20")
15 Strict Press (95/65lbs)
20 Air Squats
*RETEST from 06/11/22

HXBX

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

A. EMOM x 4
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses
*2-5 sec holds; equal rest

A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
10 Dballs Over Shoulder
200m Run

3/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Row x :90 sec
Goblet Squat x 10
Row x :90 sec
SA Thruster x 8 (each arm)

*Allow 6-8 min to Warm Up Part A

A. Six Sets of:
Front Squat x 2.1 @ 70+% of 1-RM
*Perform 2 reps, rack bar and rest 10 sec, then finish with one single

B. Every 4 min, for 3 Sets:
500/400m Row
15 Thrusters (115/75lbs)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. Every :90 sec, for 6 Rounds:
Deadlift x 5
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Deadlifts
20 Air Squats
10 Power Cleans
20 Cals (MC)

3/28

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Banded Muscle Snatch
3) SU's

A. 15 min AMRAP:
400m Row
50 DU's
10 Strict HSPU's
-rest 5 min-
15 min AMRAP:
400m Run
30 Push-Ups
20 Alt. DB Snatches (50/35lbs)
*Split class into two groups if more than 6

HXBX

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

A. Three Sets:
Strict Press 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 16 min Window:
10 Cals (MC)
10 Burpee Box Jumps
*add one rep to both mvnts each round

3/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cossack Squats
2) DB Rom. DL (light)

A. In an 18 min Window:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 1 @ 88%
5) 1 @ 92%
directly into...
EMOM x 4
Back Squat x 2
@ 80%

B. For Time:
40 Wall Balls
20 Burpee Box Jump Overs
(24"/20")
30 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
10 Burpee Box Jump Overs

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. EMOM x 9:
:35 on/:25 off
1) Rev. Lunges
2) Barbell Hip Thrusts
3)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:20 on/:40 off
1) Row

2) AMRAP:
5 DB SL DL (each leg)
10 Single DB Step-Ups

3/26

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
4 HR Push-Ups
8 Plank to PIkes

A. Every 2 min, for 40 min:
:60 on/:60 off
1) DB Floor Press
2) Banded OH Tricep Ext.
3) Double Unders
4) Strict Pull-Ups
5) Cal Bike

HXBX

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

A. EMOM x 12:35 on/:25 off
1) DB Seasaw Row2) SL Sit-Ups
3) Banded Hammer Curls
4) Plank Walks(scale= plank hold)


B. "King of the Hill"
In an 18 min Window:
200 Run
8 DB Burpee + DL
16 KB Swings