4/2

THURSDAY

HXBXplus

Warm Up
Two Sets of:
5 Goblet Squats
10 Alt. Cossack Squats
10 Russian Swings
50ft of KB Front Rack Carry

A. In a 16 min Window:
Establish a 2RM...
Front Squat

B. Three Sets of:
4 min on/1 min off
200ft Shuttle Run
(25ft increments)
20 DB Front Squats (50/35lbs)
200ft Shuttle Run
10 DB Front Squats
200ft Shuttle Run
Max DB Devil's Press in remaining time
*Three scores of Max Devil's Press

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Down Ups
2) Air Squats
3) Speed Skaters
4) Cobra Pose

A. "EMOM Mania"
(30 Intervals)
1) 100m Run
2) DB Clusters
3) Flutter Kicks
4) Bike
5) DB Floor Press
6) Knee Tucks
(one floor)

4/1

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Hollow Rocks
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch High Pull
2) Hang Muscle Snatch
3) OH Squat

*Allow 6 min to Warm Up Part A

B. Every :90 sec, for 6 Sets:
1-3) Snatch 1.1 @ 65-75%
4-6) Snatch x 1 @ 75-85%

B. For Time:
60 Toes to Bar
50 Wall Balls (20/14lbs)
40 Alt. DB Snatches (50/35lbs)
30 Lat. Burpees over DB
20 SA DB OH Walking Lunges
(10 steps each arm)
*20 min TIME CAP

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 Deadlifts
16 DB Hang Power Cleans
8 DB Shoulder to OH
16 Box Jump-Overs
*200m Run at the top of every 6 min Window

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