3/13

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
5 GM's
4 Muscle Cleans
3 Power Cleans
2 Hang Power Cleans
1 Thruster

*Alow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean Lift Off
+
Power Clean
+
Hang Power Clean
*Establish a heavy

B. 16 min AMRAP:
400m Run
20 Chest-to-Bar's
20 Power Cleans
(135/95lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Straight Legged SU's
3) Empty BB Skull Crushers
(from floor)
4) Flutter Kicks

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 BB/DB Thrusters
*add one rep to both mvnts each round

3/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 min AMRAP:
5 Cals (MC)
5 KB Kang Squats
5 KB Goblet Squats
:15 sec Hollow Hold

A. In a 24 min Window:
Establish a 1RM...
Back Squat

B. 10 min AMRAP:
25/18 Cals (MC)
10 Hang Squat Cleans
(115/75lbs)

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps

3/11

TUESDAY

HXBXplus

Warm Up
Bike/Row x 2 min
Followed by...
Two Rounds of:
50ft OH Plate Carry
8 Plate Thrusters
8 HR Push-Ups

A. Four Sets of:
:20 sec Ring Support Hold
(arms locked out)
+
Max Reps of Strict Ring Dips

B. Eights Sets of:
2 min on/1 min off
40 DU's
10 DB Push Presses
(50/35lbs)
Max Reps of Wall Walks
-1 min rest between each-
*One score of Max Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Lat. Burpees over Bar
3) Dball Over the Shoulder
4) DB Bent Over Row
5) Deadlifts
6) Medball Rot. Slams

3/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 10
KB Farmers Walk x 50ft

A. For Time:
50/40 Cal Row or Bike
40 Deadlifts (225/155lbs)
50/40 Cal Row or Bike

B. Four Sets of:
BB Hip Thrusts x 8
*:15 sec iso hold on last rep

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Plank to Pike
3) Superman Pulses
4) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) Hollow Pulses
3) KB/DB Rev. Lunges
4) SL V-Ups

B. "Tag"
In a 25 min Window:
100 Cals (MC)
80 Wall Balls
60 DB Front Squats
40 Single DB Step-Overs
20 Burpee Box Jumps

3/8

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Cossack Squats
2) HR Push-Ups
3) Static Hang

A. 30 min AMRAP:
400m Run
immediately into...
Three Rounds of:
10 Alt. PIstols
[Scale = 20 Air Squats]
10 Push-Ups
5 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
50m KB Farmers Walk
200m Run
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups

3/7

FRIDAY

HXBXplus

TBD
"CrossFit Open 25.2"

HXBX

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

A. In an 8 min Window:
3 x 12 (minimum):
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In a 16 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

C. "Pipeline"
5 min WIndow

3/6

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) BW Rev. Lunges
2) Burpees
3) Cossack Squats
4) Banded Pull-Aparts
5) OH Plate Hold

A. Every :90 sec, for 4 Sets:
(12 Intevals)
1) BB Hip Thrusts x 8-10
2) Hollow Pulses x :60 sec
3) Sup. Grip Bent Over Row
x 8-10

1B. In a 4 min Window:
Max Reps of...
DB Burpee Box Step-Overs
(20"; 50/35lbs)
-2 min rest-
2B. In a 4 min Window:
For Max Reps...
Cal Row

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. EMOM x 12
:35 on/:25 off
1) Medball Rot. Slams
2) Push Up Hold
(@ bottom)
3) Flutter Kicks
4) Empty BB Skull Crushers

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

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

3/5

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) KB Goblet Kang Squats
3) Superman Pulses

A. In a 30 min Window:
Build to 90% of 1-RM
Back Squat
Once you get to 90%...
Five Sets of:
Back Squat x 1
@ 90%
*All must be completed in 30 min Window

B. Every 5 min, for 2 Sets:
30 Cals (MC)
30 Wall Balls (20/14lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra Pose
2) Kang Squats
3) Cossack Squats

A. In a 12 min Window:
Back Squat x 12-15
*Keep it light

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 2 swings each round
-3 min rest-
In an 8 min Window:
10 Cal Bike
10 Single DB Step-Overs
*add two to both each round

3/4

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
(Arms only)
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 Air Squats
9 HR Push-Ups

A. In a 15 min Window:
Gymastics Practice

B. Four Rounds for Time:
50 DU's
25 Push-Ups
25 KB Swings
(24/16kg)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 15
:35 on/:25 off
1) DB Bent Over Row
2) SL V-Ups
3) Banded Pull-Aparts
4) Hollow Hold/Rocks

B. "King of the Hill"
In a 16 min Window:
10 Cals (MC)
10 BB/DB Deadlifts
10 BB/DB Power Cleans

3/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
5 Muscle Cleans
4 Power Cleans
3 Squat Cleans
2 Front Squats
1 Thruster

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
2 Clean Lift-Offs
+
Power Clean
*build over sets. Pause 2 sec at top of lift off (at knees). Reset on ground between each.

B. For Time:
800m Run
25 Ground to OH (135/95lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) BW SL DL (left)
2) BW SL DL (right)
3) Superman Hold

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 KB Swings
8 Air Squats
9 Wall Balls
100m Run

3/1

SATURDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank to Pike
2) Plate Jumps
3) Air Squats
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Empty BB Hang Squat Clean
3) KB Kang Squats
(Goblet Hold)

A. 30 min AMRAP:
In teams of 2...
50 Cals (MC)
40 Single DB Step-Ups
(24"/20"; 50/35lbs)
30 Burpee Box Jumps
(24"/20")
20 Squat Cleans
(155/105lbs)
*Members can split reps however they'd like

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:
200m Row
10 DB Devil's Press
10 Box Jump Overs
200m Run
10 Push-Ups
10 Squat Jumps

2/28

FRIDAY

HXBXplus

TBD
"CrossFit Open 25.1"

HXBX

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

A. In a 10 min Window:
Deadlift x 8
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals

C. "Pipeline"

2/27

THURSDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Three Rounds of:
4 Muscle Snatch
3 Snatch Balance
2 Squat Snatch
1 OH Squat

*Allow 8 min to Warm Up Part A

A. Every 8 min, for 4 Sets:
(32 minutes)
800m Run
5 Squat Snatches
@ 70-75 of 1-RM
*Record all 4 times

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
@41X1
*build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) SA Hang Clean & Jerk
(:20 sec each arm)
2) Burpee Box Jumps
3) DB Clusters
4) HR Push-Ups
5) KB Farmers Hold

2/26

WEDNESDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) DB Strict Press (light)
3) DB Bent Over Row (light)
4) Plank Hold
5) HR Push-Ups

A. Four Sets of:
:15 sec Ring Support Hold
(arms locked out at top)
immediately into...
Max Reps Ring Dips
*record reps after hold

B. Four Sets of:
Against a 3 min clock...
350/300m Row
Max Wall Walks in remaining time
-2 min rest between-
*Record 4 sets of wall walks

HXBX

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

A. In a 9 min Window:
3 x 16 (minimum):
KB Curtsy Lunges
*8 each leg
Squat Jumps
Banded Pull-Aparts

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

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)

2/25

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Front-Racked Alt. Lunges
2) GM's
3) Back Squat
4) Front Squat

*Allow 6 min to Warm Up Part A

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

HXBX

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

A. In a 9 min Window:
3 x 8
Bent Over Row
*one sec pause at top
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Plank Walks
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:
6 Cal Bike
6 Double DB Snatches
*add two to both mvnts each round

2/24

MONDAY

HXBXplus

Warm Up
Two Rounds of:
10 Banded GM's
15 Squat Jumps
20 Medball Rev. Lunge+Twist
(10 each leg)

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Banded DL x 10
@ 45% of 1-RM

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

HXBX

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

A. In a 14 min Window:
Back Squat x 8
(Half+Full = 1)
*build as comfortable

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Single DB Step-Ups
48 Dball Power Cleans
48 Goblet Squats
*Split reps however you'd like

2/22

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) BW Step-Ups
2) HS Hold
3) Cossack Squats

A. Five Rounds for Time:
In teams of 2...
10 Strict HSPU's
*5 each
20 DB Box Step-Overs
(50/35lbs;24"/20")
*10 each
30 Synchro Alt. DB Snatches
400m Run (Together)

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 35 min Window:
150 Cal Row (Buy-In)
directly into...
AMRAP:
12 Box Jump Overs
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run
*150 cal total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

2/21

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank Shoulder Taps
3) Banded Pull-Aparts
4) Static Hang
5) Hollow Rocks
6) Superman Hold

A. For Time:
In teams of 2...
2000m Row
100 Wall Balls (20/14lbs)
80 Deadlifts (135/95lbs)
60 Cal Bike
40 Strict Pull-Ups
20 Push Presses
(135/95lbs)
*Partners can break reps up however they'd like/Non-working Partner must hold (24/16kg) KB's in each hand for a static hold while other parnter is working

40 MIN TIME CAP

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Thrusters (light)

B. "Tag"
In a 20 min Window:
200m Run
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

2/20

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Russian Step-Ups
(:20 sec each leg)
3) Row
4) KB Kang Squat
(Goblet Hold)

1A. In a 20 min Window:
Find a hevy set of 2...
Back Squat
immediately into...
2A. One set of:
Back Squat x Max Reps
@ 5-10% drop of heavy 2

B. Three Rounds for Time:
400m Run
20 Chest to Bar's
10 Hang Squat Cleans
(155/105lbs)

HXBX

Warm Up
100m Run
*timed to ensure smooth part B
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Close grip Push-Ups
4) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Dball Over Shoulder
5) Goblet Squats

2/19

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Inchworms
2) Plank Shoulder Taps
4) Cobra

A. Three Sets of:
Strict Toes to bar x 6
Single DB Shoulder Press x 8
(each arm)
Supine Ring Rows x 10
DB Skull Crushers x 12

B. Five Rounds for Time:
20/15 Cals (MC)
15 Push-Ups
3 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

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

B. "Point Break"
In an 20 min Window:
12 DB Burpee Deadlift
16 Wall Balls
20 Box Jumps
*200m Run at the top of every 5 min including the beginning