12/4

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) High Knees
2) Air Squats
3) Rev. Lunges
4) light Ball Slams

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) SL Glute Thrusts
(:30 each leg)

B. 8 min AMRAP:
5 Dball Squats (heavy)
10 Dball over Shoulder
-2 min rest-
8 min AMRAP:
250m Row
10 Burpees over Rower

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Rev. Lunges
2) Rom. Deadlifts (light)

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) Rom. Deadlifts

B. "Point Break"
In an 18 min Window:
10 Reverse Lunges
(goblet hold)
20 Russian KB Swings
*200m Run at the top of every 3 min

12/3

THURSDAY

HXBXplus

Warm Up
400m Run
Tabata x 4
1) Cobra
2) Plank to Pike

A. 3x12
DB Strict Press
DB Shoulder Fly's
Hollow Rocks

B. 20 min AMRAP:
400m Run
15 Ab-Mat Sit-Ups
30 DU's or 60 SU's

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Cobra
3) High Knees

A. In a 5 min Window:
10-9-8...1
Strict Press
followed by...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Leg Pulses

B. "Level Up"
In a 7 min Window:
5 Dballs Over the Shoulder
5 Dball Squats
*add one rep to both movements
-3 min rest-
In a 7 min Window:
50 Single Unders
10 Ab-Mat Sit-Ups
*add 5 sit-ups each round

12/2

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. 4x10
DB Curls
DB Skull Crushers
Banded Push-Ups

B. For Time:
1000m Row Buy-In
followed by...
Five Rounds of:
6 DB Hang Squat Cleans
(50/35lbs)
8 Front Squats
12 Push Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Burpees
2) Air Squats

A. 3 x 12
DB Curls
DB Skull Crushers
Banded Hammer Curls

B. "Tag"
In a 25 min Window:
Teams of 2
You Go, I Go Fashion...
100m Run
6 Box Jumps
8 Alt. DB Snatches
10 Air Squats

12/1

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 4
1) SA G2O (left)
2) SA G2O (right)

A. 3 x 10
DB Rev. Flys
DB BOR (2 sec pause)

B. For Time:
100 DB Thrusters (50/35lbs)
*5 burpees at the top of every minute

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank Shoulder Taps

A. 4x12
DB Rev. Flys
DB SA Curls
V-Ups

B. "Level Up"
In a 9 min Window:
100m Run
5 DB Thrusters
*add one rep to thrusters
-3 min rest-
In a 9 min Window:
100m Row
10 Plank Kick Throughs
*add two reps to PKT

11/30

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Burpees
2) Hollow Hold

A. Every :90 sec, for 9:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)
3) Plank

B. Four Rounds For Time:
500m Row
20 Double KB DL (24/16kg)
20 KB Swings
*20 min TIMECAP

HXBX

Warm Up
Tabata x 9
1) High knees
2) Rev. Lunges
3) Plank to Pike

A. Every :90 sec, for 9:
1) Reverse Lunges
(farmers hold)
2) Front Squats
(goblet hold)
3) Single Leg Glute Thrusts

B. "Point Break"
In a 20 min Window:
5 KB Suitcase DL (each)
10 SA Push Press (each)
20 KB Swings
*10 Burpees at the top of every 2 min

11/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Mountain Climbers
3) Air Squats

B. 30 min AMRAP:
Partner 1 completes...
15 Cal Bike
Partner 2 completes...
ARMAP style:
6 Alt. DB Snatches
12 SA Push Press
(6 each arm)
24 DU's or 48 SU's

HXBXW

arm Up
Group 1)
Bike or Row
Group 2)
400m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
15 Cal Bike or 25 Cal Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders

11/27

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) HR Push-Ups
3) Light DB G2O

A. 4x12
DB Floor Press
DB Skull Crushers

B. "Double DB DT"
10 Rounds for Time:
12 DB Deadlifts (50/35lbs)
9 DB Hang Cleans
6 DB Push Jerks
*18 min TIMECAP

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Burpees

A. 3x10
Banded Push-Ups
DB Floor Press
DB Skull Crushers

B. "Point Break"
In a 20 min Window:
9 DB Deadlifts
9 Burpees
9 DB Squat Cleans
9 Burpees
9 DB Push Press
9 Burpees
*400m Run at the top of every 5 min

11/26

THURSDAY

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) High Knees
3) Plank to Pike

A. Six Rounds:
:20/:15
1) Hollow Hold
2) SL V-Ups
3) Toe Touches

B. "Thanksgiving Bash"
In a 30 min Window:
In teams of 2
You Go, I Go...
7 DB Thrusters
8 DB Step-Ups
9 Box Jumps
100m Run

11/25

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) Plank to Pike
3) Reverse Lunges

A. Every :90 sec, for 9:
1) Plank Rows
2) SA Push Press
3) Rom. Deadlifts

B. For Time:
21-15-9
Devil's Press
*Must complete a 400m Run after each round (3 total)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. Every :90 sec, for 9:
1) Split Squats
(:30 sec each)
2) Plank Rows
3) Strict Press
(until failure then switch to push press)

B. "Level Up"
In a 9 min Window:
150m Row
5 Devils Press
*add on rep to Devils Press
-3 min rest-
In a 9 min Window:
5 Burpees
5 Medball Cleans
*add one rep to both mvnts

11/24

TUESDAY

HXBXplus

Warm Up
200 Run
Followed by...
Tabata x 6
1) Burpees
2) SA KB Swings
3) SA KB Swings

A. x12
Seasaw Row
Banded Pull-Aparts
Banded Hammer Curls

B. 16 min AMRAP:
5 Burpees
10 HR Push-Ups
15 KB Swings
*200m Run at the top of evey 4 min

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. 3x8
DB Bent Over Row
Banded Pull-Aparts
Banded Hammer Curls
(2 sec pause at the top of all movements)

B. ""Point Break""
In an 18 min Window:
6 KB Turkish Get-Ups
12 KB Swings
*:30 sec Mountain Climbers at the top of each 3 min

11/23

MONDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. 10-9-8...1
Squat Cleans
*5 V-Ups between each

B. Two Rounds for Time:
800m Row
25 Front Squats (50/35lbs)
50 DU's or 100 SU's
*20 min TIMECAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. 10-9-8...1
DB Squats
*5 V-Ups between each

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Dball Over Shoulder
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Alt. DB Snatches
*add 2 snatches each round

11/21

SATURDAY

HXBXplus

Warm Up
Group 1)
Row
Group 2)
400m Run

A. Six Rounds:
1) Hollow Hold
2) Superman

B. 30 min AMRAP:
You Go, I Go fashion...
100m Run
6 DB Clean & Jerks
8 DB Thrusters
10 DB Bent Over Row

HXBX

Warm Up
Group 1)
Row
Group 2)
400m Run

A. Six Rounds:
:20/:20
1) Hollow Hold
2) Superman

B. In a 30 min Window:
You Go, I Go Fashion...
250m Row
6 Burpees
6 Devils Press
6 DB Front Squats

11/20

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Burpees

A. Four Sets:
DB Strict Press x 5
Pike Push-Ups x 10

B. Four Rounds for Time:
500m Row
10 Devils Press

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Cobra
3) Scap Push-Ups
4) Air Squats

A. Four Sets of:
DB Strict Press
DB Curls
Dips (on box)

B. "Point Break"
In a 16 min Window:
8 Burpee Box Jumps
10 DB Devil's Press
12 DB Power Cleans
(from ground)
*:60 sec of SL Sit-Ups at the top of every 4 min

11/19

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) Plank to Pike

A. Four Sets:
DB Curls
DB Skull Crushers

B. In an 8 min Window:
For Time:
800m Run
at 08:01...
12 min AMRAP:
10 Manmakers
20 Alt. DB Snatches
40 DU's or 80 SU's
* record both scores

HXBX

Warm Up
400m Run
Followed by...
Tabata x 4
1) HR Push-Ups
2) Plank to Pike

A. Every :90 sec, for 6:
:60 on/:30 off
1) Manmakers
2) DB Glute Thrusts

B. "Tag"
In a 24 min Window:
400m Run
20 Alt. DB Snatches
60 Single Unders

11/18

WEDNESDAY

HXBXplus

Warm Up
100m Run
Tabata x 4
1) Cobra
2) Plank Shoulder Taps

A. Four Sets:
Banded Push-Ups x 12
Hollow Hold x :20 sec
V-Ups x 12

B. 16 min AMRAP:
100m Run
10 Push-Ups
20 KB Swings (24/16kg)
30 Air Squats
*100m run counts as 1 rep

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Plank Shoulder Taps
3) Air Squats

A. Three Rounds:
:20 on/:15 off
1) Hollow Hold
2) V-Ups
3) Bicycles
4) Plank

B. "Partner Frenzy"
In a 20 min Window:
You Go, I Go Fashion...
100m Run
8 Push-Ups
8 KB Swings
8 KB Goblet Squats

11/17

TUESDAY

HXBXplus

Warm Up
500m Row or 400m Run
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. 3x12
Bent Over Row
(2 sec pause at top)
Banded Pull-Aparts

B. For Time:
1000m Row or 800m Run
25 Bent Over Row (50/35)
25 DB Thrusters
1000m Row or 800m Run
*25 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) High Knees

A. 4x12:
DB Bent Over Row
DB Reverse Fly's
Banded Pull-Aparts

B. "Level Up"
In a 9 min Window:
Max Cal Row x 4 min
-rest :60 sec-
Max Cal Row x 4 min
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Lat. Burpees over KB

11/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Body Weight Lunges
2) Jumping Air Squats

A. Every :90 sec, for 6:
:60 on/:30 off
1) DB Alt. Lunges
2) Split Squats

B. In an 8 min Window:
Max Cal Row
*record total cals
-4 min rest-
8 min AMRAP:
10 DB Burpee Step-Overs
20 Box Jumps

HXBX

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

A. In a 15 min Window:
4x8 (each leg)
DB Split Squats
DB Alt. Lunges
DB Single Leg DL's

B. "Point Break"
In a 20 min Window:
10 DB Step-Ups
15 DB Push Press
20 Box Jumps
*200 Run at the top of every 4 minutes

11/14

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
300/250m Row
10 Light Thrusters
*nice easy pace

A. 30 min AMRAP:
12 Front-Rack Alt. Lunges
18 Air Squats
24 Plank Kick Throughs
30 Cal Row

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
:20 on/:10 off
1) High Knees
2) Shoulder Circles (forward)
2) Air Squats
3) Shoulder Circles (backward)

A. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
While Partner 2 completes...
AMRAP Style:
SA KB Bent Over Row x 6
SA KB Russian Swings x 8
KB DL x 10

11/13

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:30 on/:30 off
1) Banded Lat Walk
2) Banded Squats
3) Banded GM's

A. In a 12 min Window:
5x8
DB Single Leg Tempo Deadlifts
@ 3 sec down & up


B. For Time:
21-15-9
Cal Bike or Row
DB Front Squat (50/35lbs)

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks

11/12

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Double Unders
2) Air Squats
3) Single Unders

A. 5 x 8
Seated Strict Press
*Handstand hold Practice inbetween sets if comfortable

B. 15 min AMRAP:
40 Double Unders
30 KB Swings (24/16kg)
20 Push-Ups
10 V-Ups

HXBX

Warm Up
400m Run
Followed by...
Tabata x 9
w/ light KB
1) Swings
2) Push Press (left)
3) Push Press (right)
2) SA Push Press

A. EMOM x 8
:40/:20
1) SA KB Strict/Push Press (left)
2) SA KB Strict/Push Press (right)
*:20 sec each

B. "Tag"
In a 20 min Window:
5 Turkish Get-Ups (each)
20 KB Swings
50 Single Unders
*400m Run at the top of every 5 min