5/7

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
3 Rom DL
4 GM's
5 Back Squat
6 Lat. Burpees over Bar

A. In a 20 min Window:
Six Sets of:
2 Back Squats @ 80-90%

B. Every 2:30, for 3 Sets:
(15 minutes)
1) 10 Thrusters (95/65lbs)
2) 15/12 Cal Bike
*Not Scored

HXBX

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

A. In a 12 min Window:
4 x 12 (minimum):
Bench Press
DB Skull Crushers
Weighted SL Sit-Ups
BB Ab-Rollouts

B. "Tag"
100m Run
10 DB Floor Press
10 HR Push-Ups
10 Alt. DB Snatches
10 SA DB Push Press (each)
10 Plate G2O
10 Plate Hops

5/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
10 Deadbugs
10 Banded Face Pulls
100ft Medball Squeeze Walk
5 HR Push-Ups

A. In a 16 min Window:
Eight Sets of:
Bench Press
3 @ 60%
2 @ 65%
1 @ 70%
3 @ 65%
2 @ 70%
1 @ 75%
8 @ 60%
8 @ 60%

B. 6 min AMRAP:
300ft Shuttle Run
(25ft Increments)
15 DB Power Cleans (50/35lbs)
-2 min rest-
6 min AMRAP:
300ft Shuttle Run
5 Devils Press (50/35lbs)

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Squat Jumps

A. In a 12 min Window:
4 x 12 (minimum):
Banded DB Hip Thrusts
Heel Elev. Goblet Squats
Bulg. Split Squat (each leg)

B. "King of the Hill"
In a 16 min Window:
8 Single DB Step-Ups
12 Burpee Box Jumps
16 Wall Balls
20 Cals (MC)

5/5

TUESDAY

HXBXplus

Warm Up
Two Sets of:
50ft Banded Monster Walk
5 KB Windmills (each side)
10 Goblet Cossack Squats
Followed by...
Tabata x 8
w/ an empty BB...
1) Snatch High Pull
2) Muscle Snatch
3) Power Snatch
4) Squat Snatch

A. In a 16 min Window:
Snatch x 1
*build until you fail twice or ahieve 90%

B. 12 min AMRAP:
12 Toes to Bar
9 OH Squats (115/85lbs)
60 DU's

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB DL
+
3 Bent Over Row
2) Bicycles
3) Banded Lat Pull-Downs
4) Ab-Mat Sit-Ups

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 DB Bent Over Row
10 Medball Partner Tosses
10 Cals (MC)
10 Push-Ups
10 Leg Pulses

5/4

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) Scap Pull-Ups

A. EMOM x 12
1) 10-12 Ring Rows
2) 10-12 Box Dips
3) :30 sec OH Plate Hold
4) :30 sec Plank Hold

B. Evrery 7 min, for 3 Sets:
600m Run
immediately into...
AMRAP:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
-2 min rest between each-
*One Score/Start back up wherever you left off on each round

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ one DB...
1) Alt. Snatches
2) Goblet Rev. Lunges
3) Goblet Squats

A. In a 15 min Window:
Establish a heavy set of 5
Back Squat

B. "Point Break"
In a 16 min Window:
8 DB Deadlifts
10 DB Hang Power Cleans
12 DB Thrusters
14 Box Jumps
*200m Run every 4 min

5/2

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
:30 sec of:
Hollow Hold
Superman Hold
HR Push-Ups
Air Squats
Burpee Broad Jump

A. 30 min AMRAP:
In teams of 2...
Partner 1)
200m Run
20 KB Sumo DLHP
(24/16kg)
20 Push-Ups
20 Ab-Mat Sit-Ups

Partner 2)
Max Cal Row
*One partner 1 is done, partners will switch. continue back and forth and record max cals on Row at the end of 30 min

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

5/1

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
100ft Front Rack Carry
10 Goblet Squats
10 Russian Swings

*Allow 7 min to Warm Up Part A

A. For Time:
10-8-6-4-2
Box Jumps (24"/20")
5-4-3-2-1
Squat Cleans (185/125lbs)
*12 min TIME CAP
Goal < 9 min

B. Four Sets of:
:45 sec of Double KB Front Rack Step-Ups
(Go Heavy)

C. "Core"
*Coaches Choice if time allows

HXBX

Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold


A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 Bar Facing Burpees
8 Deadlifts
10 Push-Ups
12 Squat Jumps
*25 Cals at the top of every 6 min

4/30

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft OH Carry (each)
30 Plank Shoulder Taps

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 sets:
2 Power Jerks @ 80+%
Followed by...
Every 2 min, for 3 Sets:
6 Power Jerks @ 50-60%

B. Every 2 min, for 4 Sets:
(4 each; 16 min)

1) 10 Burpee Pull-Ups

2) 15/12 Cal Bike
*Not Scored

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
(Seated(
immediately into...
Tabata x 6
1) Mountain Climbers
2) Toes to Post
3) SL Sit-Ups

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB SA Devils Press
3) Bike
4) Hollow Pulses

4/29

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Dead bugs
5 SL Leg Hip Bridges (each)
15 Banded Pull-Throughs
:30 Side Plank (each)

A. Three Sets of:
12 Rom. DL @ 30-40%
of 1RM Deadlift
:30 sec Pallof Hold
(each side)

B. Four Rounds for Time:
400m Run
100ft DB Walking Lunges
(Farmers Hold; 35/25lbs)
200m Run
10 DB Devils Press
(35/25lbs)
*25 min TIME CAP
Goal < 20 min

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:
4 Tempo Back Squat
@ 31X1
+
2 Back Squat
(No Tempo)

B. "Tag"
In a 20 min Window:
6 Dball Box Jump Overs
8 Dballs over Shoulder
10 Dball Sqauts
200m Run

4/28

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Inchworms
5 KB Suitcase DL (each arm)
10 Goblet Hold GM's

A. Three Sets of:
Against a 3 min clock...
60 DU's
3 Wall Walks
20 Russian KB Swings (24/16kg)
Max Toes to Bar in remaining time
-rest 2 min between sets-

B. "Hypertrophy"
Three Sets of:
12 DB Floor Press
12 DB Rev. Flys
:40 sec KB Farmers Hold
(heavy)

HXBX

Warm Up
Tabata x 8
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps

A. In an 8 min Window:
w/ Barbell...
3 Strict Press
+
6 Push Press
*build as comfortable
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Rocks
3) Flutter Kicks

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

4/27

MONDAY

HXBXplus

Warm Up
Two Sets of:
10 Alt. Cossack Squats
15 Empty BB GM's
20 Plate Hops
:15 sec Static Hang

A. In an 18 min Window:
Five Sets of:
2 Back Squat @ 80+%
+
5 Broad Jumps
*Includes Warm Up Time

B. Three Rounds for Time:
21 Thrusters (96/65lbs)
21 Pull-Ups
*12 min TIME CAP

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) Curtsy Lunges
3) Tall Box Jumps

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) DB Burpee DL's
3) Down Ups
4) Row
5) Plank Hold

Warm Up

200m Run

Followed by...

Tabata x 6

1) Down Ups

2) Plate G2O

3) Inchworm

+

Dive Bomber Push-Up

A. "Baby Brooks"

In a 30 min Window:

In teams of 2...

"Tag Style"

200m Run

50m Farmers Carry

10 Down Ups

10 SL Sit-Ups

10 Step-Ups

10 Alt. DB Snatches

10 DB Deadlifts

10 DB Power Cleans

10 DB Thrusters

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
800m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)

4/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 PVC Pass Throughs
10 Banded Face Pulls
10 PVC BTN Presses
10 PVC Cuban Presses

A. In a 15 min Window:
For Total Reps:
Max Strict Press @ 75%
+
Max Push Press
-rest 2 min-
Repeat @ 65%
-rest 2 min-
Repeat @ 55%

B. Three Rounds for TIme:
400m Run
100ft OH Plate Carry (45/35lbs)
200ft Farmers Carry (24/16kg)
400m Run
*24 min TIME CAP

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Deficit Deadlift x 8
(on plate)
immediately into...
In a 6 min Window:
Deadlift x 8

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 KB Swings
8 KB Sumo DL
*Add two reps to all mvnts every round

C. "Pipeline"
*If time allows

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