1/20

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Side Plank (left)
2) Side Plank (right)
3) Banded Monster Walk
4) KB Front Rack Carry
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Clean Pulls
2) Hang Power Cleans
3) Squat Cleans

A. Every :90 sec, for 8 Sets:
Squat Cleans
1-3) 1.1.1 @ 50-60%
4-5) 1.1 @ 60-70%
6-8) 1 @ 70+%
*Build based on quality

B. For Time:
21-15-9
Hang Power Cleans
(75/55lbs)
Bar Facing Burpees
immediately into...
9-15-21
Thrusters (75/55lbs)
Toes to Bar
Goal < 12 min
*15 min TIME CAP

HXBX

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

A. In a 16 min Window:
10-9-8...1
BB Rev. Grip BOR
*10 SL V-Ups between each

B. "Level Up"
In a 16 min Window:
200m Run
10 Rot. Medball Slams
10 SA Hang C &J's
10 Push-Ups
*Add 2 reps to all three mvnts

1/19

MLK DAY

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Kang Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Cleans
2) Front Squats
3) Lat. Burpees over Bar

A. "MLK Day"
30 min AMRAP:
In teams of 2...
63 Cleans
64 Wall Balls
64 Box Jump Overs
65 KB Swings
68 Front Squats

1/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 min of Additional Warm Up

1A. Against a 10 min clock...
For Max Cals:
In teams of 2...
150 Wall Balls
(20/14lbs)
30 Devil's Press
(50/35lbs)
Max Cal Bike in remaining time
-4 min rest-
2A. Against a 10 min clock...
For Max Reps:
800m Run (together)
75 DB Push Press
(50/35lbs)
Max Ab-Mat Sit-Ups in remaining time
-4 min rest-
3A. Against a 10 min clock...
150 Push-Ups
90 Cal Bike
Max DB Burpee DL's in remaining time
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps

A. In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Jumping Lunges
40 Medball Partner Sit-Ups
20 Pull-Ups
*Split reps however you'd like

1/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
10/7 Cal Bike
10 Goblet Hold Rev. Lunges
:30 sec Bottom Squat Hold
10 KB Russian Swings

A. In a 16 min Window:
Three Sets of:
Back Squat x 12
@ 50+%
*Start here and build as comfortable/Includes Warm Up Time

B. Every 2 min, for 4 Sets:
(4 each)
1) 21/15 Cal Bike
2) 21/15 Cal Row
*Treat each interval as a Sprint/Record all 8 times

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) BB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 DB Goblet Squats
12 Single DB Alt. Power Cleans
16 SA DB Push Press
(8 each arm)
20 Alt. DB Snatches

1/15

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up
3 KB Windmills
50ft SA DB OH Carry
(50ft each side)
10 Burpee Broad Jumps

*Allow 7-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 70-75%
4-6) @ 75-80%
*Pause 2 sec in dip and receiving position

B. For Time:
10-8-6-4-2
HSPU's
Strict Pull-Ups
-rest 1 min-
10-8-6-4-2
DB Push Press
(50/35lbs)
DB Bent Over Row
-rest 1 min-
10-8-6-4-2
DB Floor Press
Ring Rows
*16 min TIME CAP

HXBX

Warm Up
Tabata x 12
1) Medball Activation
2) Plank to Pikes
3) HR Push-Ups
4) Cobra Pose
5) Cossack Squats
6) PVC Pass Throughs

A. In an 8 min Window:
Three Sets (minimum)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 6
Medball Partner Sit-Ups

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Air Squats
8 Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans

1/14

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ mini band...
1) Banded Squats
2) Banded Monster Walk
3) Banded Hip Bridges

*Allow 6 min to Warm Up Part A

A. EMOM x 5
5 Sumo Deadlifts
@ 65-70%
*Focus on Fast Cycle Time

B. For Time:
9-7-5-3
Shuttle Run
[25ft = 1 rep]
18-15-12-9
Toes to Bar
*12 min TIME CAP
-allow time to reset-
For Time:
9-12-15-18
Double DB Power Cleans
(50/35lbs)
3-5-7-9
Shuttle Runs
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 12 min Window:
Deadlifts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Speed Skaters

1/13

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
15 Banded Pull-Aparts
10 Plank Walks
:30 sec KB Farmers Hold

A. EMOM x 30
1) 12-15 Pull-Ups
2) 12-15 Ring/Box Dips
3) 16-20 KB Walking Lunges
(30/24kg; Farmers Hold)
4) Max Double Unders
5) 100ft KB Farmers Carry
(30/24kg)
6) Rest

HXBX

Warm Up
Tabata x 10
1) Down Ups
2) Static Hang
3) Scap Push-Up
4) Cobra Pose
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Hollow Pulses
3) DB Rev. Fly
4) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 Cal Row

1/12

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Wall Sit
10 Alt. Cossack Squats
10 Goblet Hold GM's
50ft Single Arm Front Rack Carry
(each arm)

1A. In a 16 min Window:
Four Sets of:
Front Squats x 4
@ 60+%
*Start here an build as comfortable
immediately into...
2A. One Set of:
12-15 Front Squats
@ 50-60%
*Includes Warm Up Time

B. For Time:
50/40 Cal Row
50 Thrusters
(95/65lbs)
50 Bar Facing Burpees
*15 min TIME CAP
*Partition reps however you'd like until you complete 50 of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) KB Swings (light)
3) Tempo Air Squats
@ 3211

A. EMOM x 12
:35 on/:25 off
1) 8-10 Back Squat
2) 6-8 Tempo Goblet Squat
@ 3211
3) 10-12 Russian Step-Ups
(right leg)
4) 10-12 Russian Step-Ups
(left leg)

B. "King of the Hill"
In a 16 min Window:
8 KB Windmills
(4 each arm)
12 KB Swings
16 Alt. DB Snatches
200m Run

1/10

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Medball Rev. Lunges
(bearhug)
10 Medball GM's
(bearhug)
10 Medball Thrusters

A. 25 min AMRAP:
In teams of 2...
20 DB Box Step-Ups
(50/35lbs; 24"/20")
15 Cal Row
10 Alt. DB Snatches
(50/35lbs)
5 Burpee Box Jump Overs
(24"/20")
*You Go , I Go Fashion

HXBX

Warm Up
Group 1)
2 min Row
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 DB GM's
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
1600m Run (Buy In)
[200m Intervals]
directly into...
50 Cals (MC)
50 DB Clean & Jerks
50 Russian KB Swings
50 Squat Jumps
*split reps however you'd like

1/9

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
30 Single Unders
20 Alt. Plank Shoulder Taps
15 Air Squats
50ft Bear Crawl

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
@ 75-80%

B. 12 min AMRAP:
3 Ring Muscle-Ups
[scale= 9 C2B's]
6 Thrusters (95/65lbs)
36 DU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Kang Squats
3) Hip Bridge Hold

A. In a 10 min Window:
BB Hip Thrusts x 8
(with miniband)
+
Superman Pulses x 8
*2 sec iso hold at top of each rep

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Wall Balls
*Add two reps to both

1/8

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) BW Walking Lunges
3) Bear Crawl
4) Squat Jumps
5) Hollow Hold
6) Plank Walks

A. Seven Rounds for Time:
400/350m Row
200m Run
*25 min TIME CAP

B. "Full Body Hypertrophy"
Four Sets of:
8-12 Single Leg Rom. DL
(each leg)
8-12 DB Bent Over Row
8-12 Bulg. Split Squat
(each leg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) HR Push-Ups
3) Cobra Pose

A. In a 12 min Window:
3 x 10
Close Grip Bench Press
DB Skull Crushers
Slider Pike Ups

B. "King of the Hill"
In a 16 min Window:
16 Push-Ups
16 Plank Shoulder Taps
16 Ab-Mat Sit-Ups
16 DB Push Presses
16 Cals (MC)

1/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 5
Hang Power Clean x 4
Hang Squat Clean x 3
Low Hang PC x 2
Low Hang SC x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 5"
Every :90 sec, for 6 Sets:
2 Position Hang Clean
(Hang+Low Hang)
1-2) 60-70%
3-4) 70-75%
5-6) 75-80%

B. "Sayonara 2025"
For Time:
25/20 Cal Row
20 Deadlifts
(185/125lbs)
25 DB Bench Press
(50/35lbs)
20 Deadlifts
25 Box Dips
20 Deadlifts
25/20 Cal Row
15 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Front Squat
3) GM's

A. Every 2 min, for 6 Sets:
(3 each)
:90 on/:30 off
1) AMRAP:
5 Deadlifts
10 Curtsy Lunges

2) AMRAP:
5 Deadlifts
10 Banded Sissy Squats

B. "Tag"
In a 20 min Window:
200m Run
8 DB Devil's Press
12 DB Front Squats
8 Box Jumps
12 KB Swings
8 KB Goblet Squats
12 Suitcase DL's
(6 each arm)

1/6

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
10 Deadbugs
10 Banded Face Pulls
10 Cat Cows
10 Scap Pull-Ups

A. EMOM x 10
1) 12-20 Unbroken Banded Strict Pull-Ups
2) 12 Weighted Alt. Pistols
[scale= weighted box pistols]

B. 18 min AMRAP:
50 Russian KB Swings
(24/16kg)
40 Ab-Mat Sit-Ups
30 Pull-Ups
20 HSPU's
100 DU's

HXBX

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpees
6 HR Push-Ups
9 Hollow Pulses

A. "EMOM Mania"
(30 Interals)
:40 on/:20 off
1) Bike
2) KB/DB Rows
(reset at bottom)
3) SL Crunches
4) Bike
5) DB Squat + Curl
6) Banded Crunches

1/5

MONDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
Banded Lat Stretch
Supinated Banded Pull-Aparts
*open format warm up
Followed by...
Tabata x 6
1) Strict Press
2) Tall Jerks
3) Jerk Balances

*Allow 5-6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 65%
4-6) 1 @ 75%
*2 sec pause in dip and receiving position

B. For Time:
Every 2 min, for 10 Sets:
(5 each)
1) 18/15 Cal Bike
2) 18/15 Cal Row
*Record all 10 times

HXBX

Warm Up
Tabata x 12
1) Air Squats
2) BW Rev. Lunges
3) Inchworms
4) SL Hip Bridges (left)
5) SL Hip Bridges (right)

A. EMOM x 12
:35 on/:25 off
1) Tempo Banded Squats
@ 4X41
2) KB Sumo Squats
3) Banded Glute Kickbacks
(left)
4) Banded Glute Kickbacks
(right)

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Single DB Step-Ups
16 Cals (MC)
24 Medball Thrusters

1/3

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
10 Burpee Broad Jumps
10 Air Squats
10 SL V-Ups

A. For Time:
In teams of 2...
800m Run (together)
120 Box Jump Overs
100 Pull-Ups
400m Run (together)
80 Goblet Squats
(24/16kg)
60 SA Devil's Press
(50/35lbs)
800m Run (together)
*36 min TIME CAP

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Burpee Broad Jumps
6 Kang Squats
(Goblet Hold)
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
1600m Run (Buy-In)
(200m Intervals;800m each)
directly into...
100 Single DB Step Ups
80 Russian KB Swings
60 Push-Ups
40 Medball Partner Tosses
*split reps however you'd like

1/2

FRIDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Side Plank
(each side)
10 Deadbugs
10 DB Death March

*Allow 6-7 min to Warm Up Part A

A. EMOM x 6
2 Sumo Deadlifts
@ 70-75%

B. EMOM x 10
1) :50 sec Bike or Row
2) 15 Russian KB Swings
(30/24kg)
-rest 2 min-
EMOM x 10
:50 sec Bike or Row
2) 15 Wall Balls
(20/14lbs)
*Not Scored

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1)

B. "Point Break"
In an 18 min Window:
8 DB Burpee Deadlift Step-Ups
16 DB Hang Power Cleans
8 DB Shoulder to OH
16 Box Jump-Overs
*18 Cals (MC) at the top of every 6 min

12/31

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Snatch Grip DL
2) Hang Power Snatch
3) OH Squat
Followed by...
EMOM x 8
:35 on/:25 off
1) Single DB Step-Ups
2) Lat. Burpees over Bar
3) Down Ups
4) Plank (on hands)

A. "The Countdown"
10-9-8...1
Hang Snatches (95/65lbs)
Box Jumps (24"/20")
Push-Ups
Sumo DL High Pull

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) DB Alt. Snatches
(light)
3) Goblet Squats

A."Tag"
In a 31 min Window:
12 Cals (MC)
31 Wall Balls
25 Box Jumps
12 Cals (MC)
31 Medball Step-Ups
25 KB Goblet Squats
12 Cals (MC)
31 Ab-Mat Sit-Ups
25 Push-Ups

12/30

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Inchworms
10 Cal Row
5 Down Ups
10 Cal Bike

A. In a 2 min Window:
20/16 Cal Bike
Max Shuttle Run
[1 rep=25ft]
-2 min rest-
In a 2 min Window:
300ft Shuttle Run
Max Cal Row
-2 min res-
In a 2 min Window:
20/16 Cal Row
Max Cal Bike

B. "Full Body Hypertrophy"
EMOM x 12
1) 8-12 DB Bench Press
2) 8-12 DB Bent Over Row
3) 8-12 BB Ab Rollouts
4) 8-12 KB Jefferson Curls

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 10 min Window:
Pull-Ups x 5
DB Floor Press x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
30 Russian KB Swings

12/29

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
:30 sec Wall Sit
5 Goblet Kang Squats
10 Empty BB GM's

A. "Squat Week 10"
In a 20 min Window:
Establish a 1RM
Front Squat

B. 10 min AMRAP:
5 Bar Muscle-Ups
[scale= 15 C2B's]
25ft DB Walking Lunges
(50/35lbs; Front Rack)
30 DU's
25ft DB Walking Lunges

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squat
Rounds 4-6:
5 Back Squat
*build in weight as comfortable

B. "Parnter Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row or Bike

2) AMRAP:
5 Deadlifts
5 G2O
5 Lat. Burpees over Bar

12/27

SATURDAY

HXBXplus

Warm Up
2 min Bike or Row
1 min Down Ups
2 min Bike or Row
1 min Air Squats
2 min Bike or Row

A. For Max Reps:
In teams of 2...
4 min Cal Row
3 min Wall Balls
(20/14lbs)
2 min Box Jump Overs
3 min Wall Balls
4 min Cal Row
-rest 4 min-
4 min Cal Bike
3 min Deadlifts
(135/95lbs)
2 min Double Unders
3 Max Deadlifts
4 min Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 30 minute Window:
90 Cals (MC)
80 Air Squats
70 KB Sumo DL's
60 Bulg. Split Squat Jumps
50 Wall Balls
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpee Broad Jumps