4/14

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Face Pulls
10 Banded Pull-Aparts
30 Alt. Plank Shoulder Taps
10 Empty BB Strict Press

A. In an 18 min Window:
For Total Reps:
Max Strict Press @ 70%
Straight into..
Max Push Press
(one complete set)
-rest 2 min-
Repeat @ 60%
-rest 2 min-
Repeat @ 50%
*As soon as you cant complete another strict press on each set, without racking the bar, perform as many Push Press as possible. One total rep count for both strict +push press

B. 12 min AMRAP:
15 Wall Balls (20/14lbs)
9 Toes to Bar
300ft Shuttle Run
(25ft increments)
*25ft = 1 rep

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) Scap Push-Ups
3) Plank to Pike
4) Plank Shoulder Taps

A. In a 9 min Window:
Three Sets (minimum):
BB Pendlay Row x 8
Ring Rows x 10
DB Hammer Curls x 12
immediately into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off

1) Row

2) AMRAP:
5 Push-Ups
10 SL V-Ups
15 Wall Balls

4/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) OH Squat
3) Squat Snatch

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1-2) 1 @ 70-75%
3-4) 1 @ 75-80%
5-6) 1 @ 80+%

B. Every 4 min, for 3 Sets:
6 Power Snatches (105/75lbs)
12 Bar Facing Burpees
6 Power Snatches
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Alt. Cossack Squats
3) Squat Jumps

A. EMOM x 12
:35 on/:25 off
1) Back Squats (light)
2) Seated Broad Jumps
3) Elevated Rev. Lunges
4) Banded Monster Walk

B. "Level Up"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
10 Single DB Step-Ups
10 Box Jump-Overs
*Add 2 reps to all 3 mvnts

4/11

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
One Set of:
5 Wall Balls
5 Medball Sit-Ups
10 Rot. Med ball Slams

A. Four Rounds for Time:
In teams of 3...
Station 1) 500m Row
Station 2) 10 DB Devils Press
(50/35lbs)
Station 3) 30 Sit-Ups
*Each partner starts at a different station. Partners will rotate once each partner has finished. Once each partner has done all 3 stations; that is the ned of A ROUND.
*35 min TIME CAP

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 DB/BB Power Cleans
40 DB/BB OH Presses
20 Burpees Box Jumps

4/10

FRIDAY

HXBXplus

Warm Up
Three Sets of:
5 Burpees
10 Russian Swings
20 Single Unders

A. Two Sets of:
Against a 5 min clock...
3 Wall Walks
12 DB Front Squats (50/35lbs)
12 DB Deadlifts
12 DB Front Squats
3 Wall Walks
Max DU's in remaining time
-2 min rest between each-
*Two Scores of Max DU's

B. Four Sets of:
:60 sec Plank Hold
:60 sec of Double KB Step-Ups
(Front Rack; 24/16kg)

HXBX

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

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

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

4/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike or Ski
2) Burpee Pull-Up
3) Inchworm + Dive Bomber PU

A. In a 15 min Window:
Open Gymnastics Practice
Options Include:
Muscle-Ups
Kipping/Butterfly
Double Unders
Ring Dips
Handstand Walk
Handstand Push-Ups

B. Three Rounds for Time:
400m Run
25 Russian KB Swings (24/16kg)
20 Cal Bike or SkiErg
15 Burpees to Plate
*20 min TIME CAP

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) Bicycles
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

4/8

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
9 Goblet Squats
7 Down Ups
5 Knees to Elbow

*Allow 8 min to Warm Up Part A

A. For Time:
One Round of:
18 Thrusters (95/65lbs)
18 Toes to Bar
Two Rounds of:
9 Thrusters (95/65lbs)
9 Toes to Bar
Three Rounds of:
6 Thrusters (95/65lbs)
6 Toes to Bar
*15 min TIME CAP

B. Four Sets of:
16 DB Death March
(8 each leg)
16 Banded Tricep Ext.
:30 sec KB Suitcase Hold
(heavy)

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 Cossack Squats

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

4/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Windmills (each side)
5 Scap Pull-Ups
5 HR Push-Ups

*Allow 6-7 min to Warm Up Part A

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

B. "Pump City"
For Time:
10-8-6-4-2-4-5-8-10
DB Bench Press (50/35lbs)
Pull-Ups
*14 min TIME CAP
[share benches as needed]

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) HR Push-Ups
3) Cobra Pose
4) Plank Hold

A. EMOM x 12
:35 on/:25 off
1) BB Bench Press
2) SL Crunches
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 DB/BB Hang C & J's
10 Push-Ups
12 Wall Balls
14 Cals (MC)

4/6

MONDAY

HXBXplus

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

A. In a 16 min Window:
Five Sets of:
4 Deadlifts @ 70+%
+
2 Seated Broad Jumps
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
15 Russian KB Swings (24/16kg)
10/7 Cal Row Sprint
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 6
1) Inchworms
2) Air Squats
3) Alt. DB Snatches (light)

A. In a 12 min Window:
Banded Back Squat x 6
*5 GM's between each set

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 BW Bulg. Split Squat Jumps
(10 each side)
10 Heel Raised Goblet Squats
10 Russian KB Swings
100m Run

4/4

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
20 Lat. Line Hops
15 Knee Tucks (on floor)
10 Burpees

A. EMOM x 16
(NOT SCORED)
1) DU's
2) Cal Row
3) Ab-Mat Sit-Ups
4) Rest
-4 min rest-
EMOM x 16
1) Russian KB Swings
(32/24kg)
2) Cal Bike
3) Burpees to Plate
4) Rest

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

4/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
50ft OH Carry
5 Inchworms
15 Banded Pull-Aparts
20 Alt. Plank Shoulder Taps

A. In a 15 min Window:
Four Sets of:
6 Strict Press @ 70+%
Followed by...
One Set of:
8 Push Press
@ heaviest load from SP
*Includes Warm Up Time

B. 18 min AMRAP:
100m KB Farmers Carry
(24/16kg)
5 Wall Walks
10 Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Inchworms
3) BW Rev. Lunges
4) Air Squats

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) Curtsy Lunges
2) Banded Glute Kickbacks

B. "Level Up"
In an 8 min window:
8 Cal Bike
8 Burpee Box Jumps
*Add two reps to both each round
-3 min rest-
In an 8 min Window:
8 Cal row
8 Wall Balls
*Add two reps to both each round

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)