3/31

TUESDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Death March (BW)
Bunny Hops
Followed by...
200m Run

A. Every 3 min, for 4 Sets:
(24 minutes)

1) 400m Run
2) 500m Row

B. Five Sets of:
4 Weighted Pull-Ups
(DB Feed Hold)
6 Strict Pull-Ups
8 Stationary Dips

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:
20 Cals (MC)
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
20 Russian KB Swings

03/30

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Bike or Row
30 Single Unders
10 Banded GM's

*Allow 6-8 min to Warm Up Part A

A. For Time:
Three Rounds of...
30 DU's
3 Squat Cleans (135/95lbs)
Three Rounds of...
30 DU's
2 Squat Cleans (185/125lbs)
Three Rounds of...
30 DU's
1 Squat Clean (205/145lbs)
*15 min TIME CAP

B. Three Sets of:
20 Double KB Step-Ups
(Front-Rack)
:30 sec Palloff Hold
(each side)

HXBX

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

A. In a 12 min Window:
4 Back Squat
(half rep)
+
4 Full 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

3/28

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plate Thrusters
3) Mountain Climbers

A. In Teams of 2...
[Partners Alt. Full Rounds]
12 min AMRAP:
15 Wall Balls (20/14lbs)
15 Ab-Mat Sit-Ups
-2 min rest-
12 min AMRAP:
20 Goblet Squats (24/16kg)
20 Alt. SL V-Ups
-2 min rest-
12 min AMRAP:
25 Air Squats
25 Knee Tucks
(on floor)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold

A. "Tag"
In a 30 min Window:
200m Run
10 DB Burpee DL's
10 Double DB Step-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Med ball Slams
10 (Cals)

3/27

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
15 Banded GM's
10 Deadbugs
10 Bird Dogs
100ft Double KB Front Rack Carry
10 Russian KB Swings

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for Six Sets:
2 Deadlifts @ 70+%
+
4 Broad Jumps for Distance

B. Three Sets for Time:
5 Bar Facing Burpees
10 Clean & Jerks (95/65lbs)
5 Bar Facing Burpees

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-Up
(left)
2) Weighted SL Step-Up
(right)
3) BB Hip Thrusts
4) Goblet Hold Rev. Lunges

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

3/26

THURSDAY

HXBXplus

Warm Up
250m Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Power Jerk

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 4 Sets:
1 Power Jerk @ 70+%
*Build to a heavy
directly into...
Every 2 min, for 3 Sets:
8 Power Jerks @ 50-60%

B.Four Rounds for Time:
400m Run
500m Row
*20 min TIME CAP

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. "Point Break"
In a 16 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 KB Swings
*20 Cal Row at the top of ever 4 min

3/25

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded Lat Stretch (left)
2) Banded Lat Stretch (right)
3) Plank Hold (on hands)

*Allow 8 min to Warm Up Part A

A. For Time:
9-6-3-6-9
Power Snatches (135/95lbs)
Box Jump Overs (24"/20")
Goal < 8 min
10 min TIME CAP

B. "Full Body Hypertrophy"
EMOM x 18
1) 8-10 Alt. DB Bench Press
2) 8-10 Alt. Cossack Squats
3) 10 Ring Rows
4) 8-10 Max Deficit Push-Ups
5) 8-10 Heel Elev. Goblet Squats
6) 8-10 Ab Wheel Rollouts
(use barbells with 5lb plates)

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 8
*Build as comfortable
Bulg. Split Squats x 10
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) DB Hang Clean & Jerk
2) Bike
4) DB Burpee DL

3/24

TUESDAY

HXBXplus

Warm Up
One Set of:
200m Run
:30 sec Goblet Hold Squats
10 Alt. Cossack Squats
200m Run
50ft Death March

A. In an 18 min Window:
Front Squats
1) 4 @ 60%
2) 4 @ 65%
3) 3 @ 65-70%
4) 3 @ 70-75%
5) 2 @ 75+%
6) 2 @ 75+%
*Includes Warm Up Time

B. 16 min AMRAP:
200m Run
200ft DB Farmer Carry (50/35lbs)
200m Run
100ft DB Walking Lunges
(Front Rack)
200m Run
50ft Bear Crawl

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Bench Press
2) SL V-Ups
3) DB Skull Crusher
+
Close Grip Press
4) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 SA DB Devil's Press
12 Alt. DB Hang Snatches
6 Dball Over Bar
12 Dball Over Shoulder
6 Push-Ups
200m Run

3/23

MONDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Pull-Aparts
10 Banded Presses
25 Single Unders
50ft Front Rack Carry

A. In a 16 min Window:
Five Sets of:
6 Strict Press @ 65+%
directly into...
One Set of:
8 Push Press @ heaviest load
*Includes Warm Up Time

B. Three Sets of:
3 min on/1 min off
50 DU's
15 Pull-Ups
3 Wall Walks
Max DB Complex in remaining time (50/35lbs)
DB Complex = 1 Burpee DL+ 1 Devils Press+ 1 Thruster
*RECORD ONE SCORE OF MAX REPS

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) Banded DB Hip Thrusts
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)

3/21

SATURDAY

HYROX WORKOUT

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Row
2) Banded GM's
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
40 Cals (MC)
40 Wall Balls
40 Dballs over Shoulder
40 Cals (MC)
40 Alt. DB Snatches
40 Russian KB Swings

3/20

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Bench Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 Burpee Box Jumps
12 DB Hang C & J's
18 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Deficit Deadlifts
2) Heel Elev. Goblet Squats
3) Tall Box Jumps

B. "EMOM Mania"
(24 intervals)
:40 on/:20 off
1) 100m Run
2) Dball Power Cleans
3) DB Burpee DL's
4) Row
5) Plank Shoulder Taps
6) Goblet Cossack Squats

3/19

THURSDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch High Pull
2) Hang Muscle Snatch
3) OH Squat

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
1-4) Squat Snatch x 1.1
@ 60-70%
5-8) Squat Snatch x 1
@ 70-80%

B. Three Sets for Time:
15/12 Cal Bike
10 Power Cleans (135/95lbs)
*10 min TIME CAP

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Hold

A. In a 16 min Window:
10-9-8...1
BB Bench Press
*:15 sec Core (MC)

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)

3/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Banded Pull-Aparts
2) Banded Muscle Snatch
3) Plank Hold
4) Static Hang
5) Scap Pull-Ups

A. In an 18 min Window:
Gymnastics Practice
Muscle-Ups
Kipping /Butterfly Pull-Ups
Chest-to-Bar's
Double Unders
Rope Climbs

B. For Time:
5-4-3-2-1 of...
Renegade Rows
(50/35lbs)
50-40-30-20-10 of...
Double Unders
*5 RR's, 50 DU's, 4 RR's, 40 DU's, etc
*12 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
5) Plate Hold
(fingertips)

A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
BB Strict Press x 12
Curtsy Lunges x 16

"Point Break"
In an 18 min Window:
12 Lat. Jumps Over Bar
12 Deadlifts
12 Push-Ups
12 Squat Jumps
*40 Cals at the top of every 6 min

3/17

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Back Squat
3) Squat Hold (at bottom)

A. In a 16 min Window:
Three Sets of:
8 Back Squats @ 65+%
*Includes Warm Up Time

B. Four Rounds for Time:
400m Run
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
500m Row
15 DB Front Squats
*25 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pikes
4) Scap Push-Ups
5) Cobra Pose

A. In an 8 min Window:
Three Sets (minimum)
DB Bent Over Row x 8
DB Hammer Curls x 10
Banded Face Pulls x 12
immediately into...
Six Rounds of:
:20 on/:15 off
1) Mountain Climbers
2) Toes to Post
3) SL V-Ups

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB/BB Power Cleans
3) Bike
4) Hollow Pulses

3/16

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
10 Bird Dogs
5 KB Windmills (each)
20 Plank Shoulder Taps
*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Power Jerks @ 70+%
immediately into...
Every 2 min, for 3 Sets:
8 Power Jerks @ 45-55%

B. Every 3 min, for 5 Sets:
200ft Shuttle Run
10 DB Floor Press (50/35lbs)
200ft Shuttle Run
10 Pull-Ups
*Record all 5 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Superman Hold
3) Hollow Hold

A. In a 12 min Window:
Establish a heavy set of 3...
Back Squat

B. "Tag"
In a 20 min Window:
5 Burpee Box Jumps
10 Single DB Step-Ups
20 Alt. DB Snatches
200m Run

3/14

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Farmers Hold
2) Med ball Thrusters
3) Static Hang

A. 40 min AMRAP:
In teams of 2...
400m Run (together)
200m Farmers Carry
30 Russian Swings
20 Wall Balls
10 Bar Muscle-Ups
[scale= 20 Pull-Ups]
*Split reps up however you'd like

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
*run together, but only 1 partner holding MB/split 50 reps however you'd like

3/13

FRIDAY

HXBXplus

CrossFit Open
"26.3"

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 sec iso hold at top of last rep

B. "Point Break"
In a 16 min Window:
16 Wall Balls
16 Single DB Step-Ups
16 Box Jumps
16 Russian KB Swings
*16 Cals at the top of of every 4 min

3/12

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Cal Row
15 Empty BB GM's
25 Single Unders

A. In a 16 min Window:
Five Sets of:
3 Deadlifts @ 65+%
+
3 Tall Box Jumps
*Includes Warm Up Time

B. For Max Distance:
15 min Max Meter Row
*200m Run at the top of every 5 min including beginning of workout

HXBX

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

A. In a 15 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 Ab-Mat Sit-Ups
*Add 2 reps to all three mvnts

3/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Cal Bike
10 Alt. Cossack Squats
10 Goblet Hold GM's
:15 sec Nose to Wall Hold

A. 9 min AMRAP:
3 Wall Walks
9 Toes to Bar
30 DU's
immediately into...
For Time:
50 Wall Balls (20/14lbs)
*13 minute mark TIME CAP
(4 min TIME CAP)

B. EMOM x 15
1) 12 SA DB Row (right)
2) 12 SA DB Row (left)
3) 15 Box Dips
4) 10 Ring Rows
5) Rest

HXBX

Warm Up
Group 1)
Bike x 2:30 min
Group 2)
2:30 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) Plate G2O
6) Down Ups

3/10

TUESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Sets of:
:30 sec of...
Wall Sit
Goblet Squats
Double FR KB Carry

A. In an 18 min Window:
Eight Sets of:
2 Front Squats @ 60+%
*Build based on quality and establish a heavy double

B. Every 4 min, for 3 Sets:
5 Clean & Jerks (95/65lbs)
10/7 Cal Bike
5 Clean & Jerks

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

3/9

MONDAY

HXBXplus

Warm Up
Three Sets of:
15 Banded Face Pulls
5 KB Windmills (each side)
20 Plank Shoulder Taps

A. In 15 min Window:
Three Sets of:
8 Strict Press @ 65-75%
Followed by...
One Set of:
10 Push Press @ heaviest set of SP
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 DB Floor Press (50/35lbs)
5 Bar Muscle-Ups
[Scale = 10 Pull-Ups]
5 Cal Row
Goal < 2:30

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
Back Squats
*5 Box Jumps between

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