2/17

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Kang Squat
3) Front Squat

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
5 Deadlifts @ 60+%
+
3 Seated Box Jumps

B. Every 4 min, for 3 Sets:
5 Power Snatches (95/65lbs)
10/7 Cal Bike or SkiErg
5 Power Snatches

HXBX

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

A. In a 9 min Window:
Tempo Bench Press x 3
@ 31X1
+
Bench Press x 3
(no tempo)

B. "Tag"
In a 20 min Window:
6 SA DB Devil's Press
12 Medball Rot. Slams
6 Medball Squat Cleans
12 Alt. DB Snatches
6 Push-Ups
200m Run

2/16

MONDAY

HXBXplus

Warm Up

Two Rounds of:
10 DB Bent Over Rows
10 Down Ups
10 Goblet Squats
10/7 Cal Row

A. EMOM x 12
1) 15/12 Cal Row
2) 5 Thrusters (95/65lbs)
+
5 Bar Facing Burpees
3) 10 Pull-Ups
+
Max DU's
4) Rest
immediately into...
Two Rounds For Time:
15/12 Cal Row
5 Thrusters (95/65lbs)
5 Bar Facing Burpees
10 Pull-Ups
50 DU's
*8 min TIME CAP

B. Three Sets of:
12-15 Box Dips
10-12 V-Ups
10 Heel Elevated Goblet Squats

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Air Squats
3) SL HIp Bridges
(left)
4) SL Hip Bridges
(right)

A. EMOM x 12
:35 on/:25 off
1) Seated Box Jumps
2) Banded Monster Walk
3) Curtsy Lunges
4) Deficit Sumo DL's

B. "King of the Hill"
In a 16 min Window:
8 Goblet Hold Squats
12 Alt. Rev. Lunges
(6 each; goblet hold)
16 Cals (MC)

2/14

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) Plank to Pikes
3) Russian Swings (light)

A. For Time:
In teams of 2...
800m Run (together)
Followed by...
21-15-9 of:
Wall Balls (20/14lbs)
Russian KB Swings (24/16kg)
Followed by...
21-15-9 of:
Cal Row
Lat. Burpees over Bar
Followed by...
21-15-9 of:
Goblet Squats (24/16kg)
HR Push-Ups
Followed by...
800m Run (together)
Goal < 35 min
40 min TIME CAP

*COACHES NOTES: partner 1 completes the entire 21-15-9 while partner 2 rests, then partner 2 completes their 21-15-9 while partner 1 rests.

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) OH Plate Hold
4) Static Hang

A. "Tag"
In a 30 min Window:
150 Cal Row
or
100 Cal Bike (Buy-In)
immediately into...
10 Box Jump Overs
10 DB Step-Ups
10 Alt. DB Snatches
50m Farmers Carry
100m Run

2/13

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
10 Goblet Hold Kang Squat
10 SL V-Ups
50ft Monster Walk
(forward & backward)

A. Five Sets of:
4 Front Squats @ 60+%
*Build based on quality
immediately into...
6-8 Front Squats @ 65-75%

B. Three Rounds for Time:
25 Toes to Bar
15 Deadlifts (225/155lbs)
Goal < 7 min
10 min TIME CAP

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Hip Bridges
2) Banded Sissy Squats
3) Goblet Hold Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6
-1 min rest-
In a 6 min Window:
Tempo DL x 6
*4 sec up/down

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Incline Push-Ups
8 KB Sumo DL
8 Cals (MC)

2/12

THURSDAY

HXBXplus

Warm Up
3 min Bike or Row
Followed by...
Two Sets of:
KB Windmills x 3
(each side)
50ft OH Carry
(each side)

A. In a 14 min Window:
Four Sets of:
8 Strict Press @ 55-65%
*Includes Warm Up Time

B. For Time:
100 DU's
21 DB Floor Press
(50/35lbs)
100 DU's
-rest 2 min-
75 DU's
15 DB Floor Press
75 DU's
-rest 2 min-
50 DU's
9 DB Bench Press
50 DU's
Goal < 15 min
17 min TIME CAP

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike
4) Hollow Pulses

A. "EMOM Mania"
EMOM x 30
1) Bike
2) DB Floor Press
3) Ab-Mat Sit-Ups
4) Bike
5) Dball Power Cleans
6) HR Push-Ups
or
Plank Hold

2/11

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
10 Alt. Cossack Squats
10 Down Ups
10 Scap Pull-Ups

A. Three Sets of:
10 Strict Pull-Ups
-rest :30 sec-
20 Alt. Pistol Squats
-rest :30 sec-

B. 8 min AMRAP:
800m Run
Max Cal Bike or SkiErg
when the clock hits 8:00...
8 min AMRAP:
800m Run
Max Cal Bike or SkiErg

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Banded Hip Flexor Stretch
Foam Roller
Banded GM's

A. In a 12 min Window:
Barbell Hang Power Cleans x 5
DB Thrusters x 10

B. "Point Break"
In a 18 min Window:
6 Lat. Burpees over Bar
8 Deadlifts
10 KB Swings
*400m Run at the top of every 6 min window

2/10

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 Inchworms
10 Deadbugs

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
2 Position Clean
1-4) @ 60-80%
5-8) @ 80+%
*Hang + Floor

B. Every 4 min, for 3 Sets of:
200m Run
10 Power Snatches
(95/65lbs)
200m Run

HXBX

Waarm Up
4 min AMRAP:
2 Inchworms
4 Scap PU's
8 Plank Walks
(up/downs)

A. In a 7 min Window:
DB Seated Strict Press x 8
Banded Seated Row x 12
immediately into...
Tabata x 8
1) SL Sit-Ups
2) Flutter Kicks
3) Scissor Kicks
4) Leg Pulses

B. "Tag"
In a 20 min Window:
50 DB Bent Over Rows
50 Wall Balls
50 Single DB Clean & Jerks
50 Cals (MC)

2/9

MONDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA Front Rack Carry
(each side)
:30 sec Side Plank
(each side)
50ft Monster Walk

A. In a 15 min Window:
Three Sets of:
8 Back Squats @ 60+%
*Includes Warm Up Time

B. 20 min AMRAP:
500/450m Row
25 Wall Balls (20/14lbs)
15 Lat. Burpees Over Bar

HXBX

Warm Up
Tabata x 8
1) Foam Roller
2) BW Rev. Lunges
3) Kang Squats
4) Hollow Hold

A. In a 7 min Window:
Tempo Front Squat x 5
@ 32X1
immediately into...
In a 7 min Window:
Back Squat x 5
@ 32X1

B. "King of the Hill"
In an 16 min Window:
10 DB Devil's Press
20 Cals (MC)
10 DB Clusters
20 DB Rev. Lunges

2/7

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
3 Inchworms
6 Down Ups
9 Air Squats

A. 30 min AMRAP:
In teams of 2...
15/12 Cal Bike
12 Box Jumps (24"/20")
9 Alt. Single Arm Devils Press
(50/35lbs)
*Partners will Alt. Full Rounds

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpee + 3 Air Squats
3) Medball Thrusters
4) Plate Jumps

A. "Tag"
In a 30 min Window:
100 Cals (MC)
80 Wall Balls
60 Alt. DB Hang Clean & Jerks
40 Single DB Step-Overs
20 Burpees to Bar

2/6

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
30 Single Unders
10 Banded Lat Pull Downs
10 Empty BB Tall Jerks

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 3 @ 50-60%
3-4) 2 @ 60-65%
5-6) 1 @ 65-70%
*2 sec pause in dip and receiving position

B. EMOM x 12
1) 50 DU's
2) 15 Wall Balls (20/14lbs)
3) 10 Chest to Bars
At the 12:00 min mark...
Two Rounds for Time:
50 DU's
15 Wall Balls
15 Chest to Bars

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) Curtsy Lunges
4) KB Sumo DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 Single KB DL's
12 KB Swings
16 SA KB Push Press
(8 each arm)
20 Air Squats

2/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Sumo DL
3) Squat Clean

*Allow 7 min to Warm Up Part A

A. EMOM x 7
Sumo Deadlifts x 3
@ 75-80%
*Focus on fast cycle

B. 8 min AMRAP:
12 Toes to Bar
10 DB Shoulder to OH
(50/35lbs)
when the clock hits 8:00...
8 min AMRAP:
12/10 Cal Bike
9 DB Bench Press (50/35lbs)
6 DB Burpee Deadlifts

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) SL V-Ups
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike
*Zone 2 Pace

2/4

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Row
10 Lat. Burpees over Row
10 Air Squats

A. Against a 10 min clock...
1200m Run
immediately into...
Max Meter Row in remaining time

B. Three Sets of:
15 DB Skull Crushers
10 Alt. DB Curls
15 DB Lateral Raises
Followed by...
Two Sets of:
Max Unbroken Banded Tricep Ext.
Max Umbroken Banded Hammer Curls

HXBX

Warm Up
In a 5 min Window:
Hip Bridges
Foam Roller
Couch Stretch
Banded Glute Hold

A. In a 12 min Window:
BB HIp Thrusts x 8
KB Walking Lunges x 16

B. "Level Up"
In an 18 min Window:
10 DB Step-Ups
10 Alt. DB Snatches
10 Cals (MC)
*Add 2 reps to each every round

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)