2/3

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100ft Front Rack Carry
25ft Banded Monster Walk
(forward + backward)
10 Deadbugs

1A. In an 18 min Window:
Six Sets of:
2 Front Squats @ 60+%
*Build based on quality
immediately into...
2A. One Set of:
8-10 Front Squat @ 60-70%
*Includes Warm Up Time

B. Three Rounds for Time:
10 Bar Facing Burpees
into...
Five Reps of:
1 Squat Clean
+
2 Front Rack Alt. Rev. Lunges
(155/105lbs)
Goal < 9 min
12 min TIME CAP

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Chest Fly's
2) SL V-Ups
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 Hollow Rocks
10 Push-Ups
12 Wall Balls
200m Run

2/2

MONDAY

HXBXplus

Warm Up
Two Rounds of:
10/7 Cal Bike or Row
15 Banded Lat Pull Downs
5 Inchworms

A. In a 14 minute Window:
Four Sets of:
10 Strict Press
@ 50-60%
*Includes Warm Up Time

B. Every 3 min, for 3 Sets of:
(6 Intervals)
1) 30/24 Cal Bike
2) 30/24 Cal Row
Goal < 75-90 sec

HXBX

Warm Up
Tabata x 8
1) Inchworms
2) Air Squats
3) Kang Squats
4) Alt. DB Snatches
(light)

A. In a 12 min Window:
Banded Back Squat x 6
*5 DB Squat Jumps between

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 BW Bulg. Split Squats
(10 each side)
10 Heel Raised Goblet Squats
10 Russian KB Swings
10 Box Jumps

1/31

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
15 Air Squats
10 Push-Ups
5 Down Ups
10 Jumping Lunges
15 Russian KB Swings

A. 35 min AMRAP:
In teams of 2...
Partner 1:
400m Run
Partner 2:
AMRAP:
50 DU's
50ft Double DB OH Carry
(50/35lbs)
15 Ab-Mat Sit-Ups
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
*Partners swtich when the runner returns. pick up where the AMRAP Partner left off

HXBX

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

B. "Tag"
In a 30 min Window:
w/ a partner...
2000m Row (Buy In)
directly into...
100 Single DB Step Overs
80 Russian KB Swings
60 Goblet Squats
40 Ab-Mat Sit-Ups
*split reps however you'd like

1/30

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Cat Cows
2) Deadbugs
3) Banded GM's
Followed by...
Tabata x 6
w/ an empty BB...
1) Hang Squat Clean
2) Low Hang Squat Clean
3) Squat Clean

A. Every 2 min, for 6 Sets:
3 Position Squat Clean
*Hang+Low Hang+Floor
1) 50%
2) 55%
3) 60%
4) 65%
5) 70%
6) 70-75%

B. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

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 a 20 min Window:
8 DB Burpee Deadlifts
10 Wall Balls
12 Box Jumps
*20 Cals (MC) at the top of every 5 min

1/29

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 Rev. Snow Angels
10 Banded Pull-Aparts
10 PVC Pass Throughs
10 Cal Bike

A. EMOM x 12
1) Max Unbroken PU's
2) Max Alt. Pistols
3) Rest

B. EMOM x 15
1) 12/9 Cal Bike
2) 8-10 Burpee Box Jump Overs
(24"20")
3) 30ft HS Walk
or
4 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 10 min Window:
3 Strict Press
+
6 Push Press
*10 Ab-Mat Sit-Ups between each set

B. "Code Red"
Every 5 min, for 3 Sets:
3 min on/2 min off
200m Run
Max Thrusters in remaining time

c. "Pipeline"
*If time allows

1/28

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
50ft Double KB FR Carry
10 Goblet Squats
10 Deadbugs
10 Alt. Cossack Squats

A. In a 15 min Window:
Three Sets of:
10 Back Squats
@ 55+%
*Build as comfortable

B. For Time:
Three Rounds of:
15 Shoulder to OH
(95/65lbs)
15 Toes to Bar
-rest 1 min-
Three Rounds of:
10 Thrusters (95/65lbs)
10 Chest to Bars
-rest 1 min-
Three Rounds of:
5 Power Snatches (95/65lbs)
5 Bar Muscle-Ups
(Scale= 10 Pull-Ups)
Goal < 15 min
*18 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) Cossack Squats
3) BW Rev. Lunges
4) Broad Jumps
5) Plank Hold

A. In a 12 min Window:
BB Hip Thrusts x 6
*5 sec iso hold on last rep
Bulg. Split Squats x 12
(six each leg)

B. "Level Up"
In an 8 min Window:
6 Cal Bike
6 Double DB Step-Ups
(each leg)
*Add 2 reps to both each round
-3 min rest-
In an 8 min Window:
6 Cal Row
6 DB Burpee DL
*Add 2 reps to both each round

1/27

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
5 KB Swings
15 Banded Face Pulls
3 Broad Jumps

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 60-70%
3-4) 1 @ 70-80%
5-6) 1 @ 80-85%
*2 sec pause in dip & receiving position

B. Four Sets of:
4 min on/1 min off
400m Run (Buy-In)
Max Cal Row in remaining time
*Goal is consistent splits

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 12 min Window:
Chin-Ups x 5
DB Rev. Fly's x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
100m Run
12 Alt. DB Snatches
18 SA DB Rows
(9 each arm)
24 Russian KB Swings

1/26

MONDAY

HXBXplus

Warm Up
Two Rounds of:
100ft Double KB FR Carry
10 Goblet Hold GM's
10 KB Windmills (each)

*Allow 7 min to Warm Up Part A

A. EMOM x 5:
Sumo Deadlift x 5
@ 70-75%
*Focus on fast cycle time

B. 18 min AMRAP:
Five Rounds of (Buy-In):
18/14 Cal Row
18 Wall Balls (20/14lbs)
immediately into...
AMRAP:
9 Cal Row
12 Alt. DB Snatches
(50/35lbs)
*Record Rounds+Reps of row+snatches

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. "Tag"
In a 20 min Window:
20 G2O
30 Lat. Burpees over Bar
40 Cals (MC)

1/24

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Inchworms
10 Jumping Air Squats

A. For Time:
In teams of 2...
400m KB Farmers Walk
(24/16kg)
150 Wall Balls (20/14lbs)
200 Russian KB Swings
(24/16kg)
150 Anchored Sit-Ups
400m KB Farmers Carry
*Partner 1 holds KBs on Walk while Partner 2 holds OH Medball
Goal < 30 min
*35 min TIME CAP

HXBX

Warm Up
400m Run (together)
w/ Medball
Followed by...
Two Rounds of:
w/ a partner...
10 Medball Rot. Tosses
10 Medball Thrusters
10 Step-Overs
(10 each)

A. "Tag"
In a 30 min Window:
200m Run
(w/ medball)
50 Wall Balls
50 Medball Step-Overs
50 Medball Rot. Slams
50 Medball Sit-Ups

1/23

FRIDAY

HXBXplus

Warm Up
EMOM x 6
1) 10/7 Cal Bike
2) 10 Down Ups
3) 12 Russian KB Swings

A. For Time:
Every 2:30, for 4 Sets:
(4 intervals each)
1) 25/22 Cal Bike
2) 25/22 Cal Row
*Treat each interval as a Sprint/Record all 8 times

B. EMOM x 12
1) 15 BB Skull Crushers
2) 15 V-Ups
3) 15 DB Bent Over Rows
4) 5-10 Strict Toes to Bar

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 Seated Box Jumps between each

B. "Tag"
In a 20 min Window:
10 Dball Step-Ups
5 Dball Box Jump Overs
10 Dballs over Shoulder
5 DB Devil's Press
10 Cals (MC)
5 DB Clusters

1/22

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:30 Wall Sit
50ft SA Front Rack Carry
10 Goblet Squats

A. In a 16 min Window:
Five Sets of:
Front Squats. 3
@ 60%
*Build on quality
Followed by...
2A. One Set of:
10-12 Front Squat
@ 55-65%
*Includes Warm Up Time

B. "Cindy Jr."
15 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
Tabata x 8
1) Plank Hold
2) Plank Shoulder Taps
3) Hollow Hold
4) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Flys
2) Hollow Rocks
3) Tempo Deficit PU's
*Slow as possible on descent
4) Knee Tucks
(on floor)

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 DB Floor Press
10 Leg Pulses
10 Box Dips
*Add 2 reps to all mvnts

1/21

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
5 Inchworms
10 Alt. Cossack Squats
5 DB Strict Press
50ft OH DB Carry

A. In a 16 min Window:
Establish a 5RM
Bench Press

B. Four Sets of:
Against a 2 min clock...
200ft Shuttle Run
15 DB Floor Press
(50/35lbs)
Max Rep Walking Lunges
(50/35lbs; Farmers Hold)
1 step = 1 rep
-rest 1 min between-

HXBX

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Rev. Lunges
9 Squat Jumps

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Banded Goblet Squats
3) Banded Sumo DL
4) Bike
5) DB Clusters
6) Down Ups

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