4/23

THURSDAY

HXBXplus

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

A. In a 16 min Window:
Snatch x 1
*Goal is to build to 85+%/once you fail twice you no longer move up in weight

B. For Time:
30 Toes to Bar
20 Medball Step-Overs
(20/14lbs; 24"20")
10 Deadifts (255/175lbs)
20 Medball Step-Overs
30 Toes to Bar
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In an 8 min Window:
BB Bent Over Row x 5
*2 sec pause at top
+
BB Bent Over Row x 5
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings
20 Clas (MC)

4/22

WEDNESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Rounds of:
12 Ring Rows
24 Plank Shoulder Taps
:15 sec Static Hang
5 Scap Pull-Ups

A. "Open Gymnastics"
In a 15 min Window:
Gymnastics Practice

B. Every :90 sec, for 8 Intervals:
(4 each)
1) 10 Bar Facing Burpees
2) 10 Thrusters (95/65lbs)
*Add 1 rep to each mvnt each round. For example, Round two is 11/11, Round three is 12/12.
[NOT SCORED]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Inchworms
3) BW Curtsy Lunges

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Squats between

B. "Point Break"
In a 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Devil Presses
(each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min

4/21

TUESDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Three Rounds of:
10 Deadbugs
10 Bird Dogs
10 Empty BB GM's

A. 25 min AMRAP:
400m Run
25 Russian KB Swings (24/16kg)
25 Ab-Mat Sit-Ups
*Run = 1 Rep

B. Four Sets of:
16 Double KB Step-Ups
(Front-Rack; Heavy)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. In a 10 min Window:
Three Sets (minimum):
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
8 DB Thrusters
*Add two thrusters
-rest 3 min-
In an 8 min Window:
8 Cal Bike
8 Ab-Mat Sit-Ups
*Add two to both mvnts

4/20

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
50ft DB OH Carry (each)
5 Scap Pull-Ups
30 Single Unders

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Power Jerks @ 75+%
immediately into...
Every 2 min, for 3 Sets:
8-10 Power Jerks @ 45-55%

B. Four Sets of:
Against a 2 min clock...
3 Wall Walks
30 DU's
9 Shoulder to OH (115/85lbs)
Max Pull-Ups in remaining time
-rest 2 min between each-
*Record all 4 scores

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 10 min Window:
Three Sets (minimum):
Zercher Squats x 10
Weighted Seated Jumps x 10

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats

4/18

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Burpee Broad Jumps
10 Air Squats
:15 sec Hollow Hold

A. For Max Reps:
EMOM x 16
1) Cal Bike or Row
2) Alt. SA Devils Press (50/35lbs)
3) Box Step-Ups (24"/20")
4) Rest
-rest 4 min-
For Max Reps:
EMOM x 16
1) Cal Bike or Row
2) Ab-Mat Sit-Ups
3) Wall Balls (20/14lbs)
4) Rest
*2 scores of Max Reps

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Hollow Pulses
3) Plate G2O
4) Plank Hold

A. "Tag"
In a 35 min Window:
100 Cals (MC)
80 Wall Balls
60 Medball Partner Tosses
40 DB Front Squats
20 DB Squat Cleans

4/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
25ft Banded Monster Walk
(forward & backward)
10 SL Hip Bridges
15 Air Squats
50 Single Unders

A. In an 18 min Window:
Four Sets of:
3 Back Squats @ 75-85%
+
2 Tall Box Jumps

B. For Time:
3 Squat Cleans @ 70%
90 DU's
5 Squat Cleans @ 60%
70 DU's
7 Squat Cleans @ 50%
50 DU's
9 Squat Cleans @ 40%
30 DU's
12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Hip Bridges
3) Cobra Pose

A. In a 16 min Window:
10-9-8...1
Banded BB Hip Thrusts
*5 Seated DB Press between

B. "Point Break"
In a 16 min Window:
8 KB Swings
12 DB Front Squats
16 DB Push Press
20 Cals (MC)
*200m Run at the top of every 4 min

4/16

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
20 Mountatin Climbers
10 Burpee Broad Jumps

A. "Core-Dio"
30 min AMRAP:
200m Run
15/12 Cal Row
20 V-Ups
200m Run
15/12 Cal Bike
20 Ab-Mat Sit-Ups
200m Run
15 Down Ups
*Run = 1 rep

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Plank Walk
(Up/Downs)
3) Down Up
+
3 Squat Jumps

A. In a 16 min Window:
10-9-8...1
Close Grip Bench Press
*:15 sec core of choice between

B. "King of the Hill"
In a 16 min Window:
16 Turkish Get-ups
(8 each arm)
16 Hang Clean & Jerks
(8 each arm)
16 SA DB Deadlifts
(8 each arm)
16 Push-Ups
16 SL V-Ups

4/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Rom. DL x 4
Power Clean x 4
Front Squat x 4
Thruster x 4

A. In a 16 min Window:
Four Sets of:
3 Deadlifts @ 75+%
+
Broad Jump + Vertical Jump
*Includes Warm Up Time

B. 6 min AMRAP:
10 Pull-Ups
8 Alt. DB Snatches (50/35lbs)
6 Box Jump Overs (24"/20"
-rest 1 min-
6 min AMRAP:
3 Box Jump Overs
4 Alt. DB Snatches
5 Pull-Ups
*2 Scores

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ miniband
1) Banded Kang Squats
2) Banded Sumo DL (light)
3) Banded Hip Bridges


A. Every 2 min, for 6 Sets:
5 Deadlifts
+
5 Lat. Burpees over Bar
*Build as comfortable

B. "Tag"
In a 20 min Window:
100m Run
10 Cals (MC)
9 Russian KB Swings
8 KB SA Push Press (each)
7 Burpee Box Jumps
6 DB Devils Press
5 DB Clusters

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