1/20

WEDNESDAY

HXBXplus

Warm Up
5 Cal Bike
Followed by...
Tabata x 4
1) HR Push-Ups
2) Plank to Pike

A. 4x12
Banded Push-Ups
DB Floor Press
DB Skull Crushers

B. 15 min AMRAP:
10/8 Cal Bike
10 Dball Over Shoulder
15 DB Push Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) HR Push-Ups
2) Plank to Pike

A. Four Sets:
DB Floor Press x 10
DB Skull Crushers x 12

B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
1) Bike
(two rowers if needed)

2) 5 Dballs Over Shoulder
25 Single Unders

1/19

TUESDAY

HXBXplus

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

A. Three Sets:
KB Bent Over Row x 8
Banded Pull-Aparts x 12
(2 sec pause at top)
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Plank Up Downs
3) Superman Hold

B. 16 min AMRAP:
10 V-Ups
15 KB Swings (24/16kg)
20 Air Squats
200m Run

HXBX

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

A. Three Sets:
KB Bent Over Row x 8
(2 sec pause at top)
Scap Push-Ups x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Plank Up Downs
3) Superman Hold

B. "Point Break"
In a 20 min Window:
6 Suitcase DL (each)
12 KB Swings
18 Air Squats
*20 Plank Kick Throughs every 4 min

1/18

MONDAY

HXBXplus

Warm Up
15/12 Cal Bike
Followed by...
Tabata x 4
1) Inchworms
2) Superman Pulses

A. Four Sets:
Banded GM's x 12
DB Split Squats x 16
(8 each leg)


B. Two Rounds for Time:
15/12 Cal Bike
16 DB Step-Ups (50/35lbs)
32 Box Jumps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Wide Stance Hang

A. 3x16:
Banded Good Mornings
DB Split Squats
(8 each leg)
DB Glute Thrusts

B. "Tag"
In a 25 min Window:
200m Run
5 Box Jump Overs
10 DB Hang Clean & Jerks
(5 each arm)

1/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. 25 min AMRAP:
In teams of 2
You Go, I Go fashion...
200m Run
6 Burpees
8 Alt. DB Snatches (50/35lbs)
10 DB SA Push Press
(5 each arm)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. "Tag"
In a 30 min Window:
100m Run
4 Devils Press
6 Push-Ups
8 DB Deadlifts
10 DB Push Press

1/15

FRIDAY

HXBXplus

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

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)

B. 20 min AMRAP:
200m Run
5 DB Hang Squat Cleans (35/20lbs)
10 DB Thrusters
24 DU's or 48 SU's

HXBX

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

A. Three Sets:
DB Tricep Kick Backs x 12
(standing)
DB SA Curls x 16
(8 each arm)


B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
Row
Partner 2 completes...
4 DB Hang Squat Cleans
6 DB Bent Over Row
25 Single Unders

1/14

THURSDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Shoulder Taps

A. Four Sets:
KB Strict Press x 6
+
KB Push Press x 12

B. In a 20 min Window:
1500m Row (Buy-In)
directly into...
AMRAP of:
6 Burpees
12 SA KB Hang Clean & Jerks
(24/16kg)
18 KB Swings

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Two Sets:
SA KB Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) SL Sit-Ups
2) Flutter Kicks
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Dball Squats
*add one rep to each
-3 min rest-
In a 9 min Window:
5 SA KB Hang Clean & Jerks
(each arm)
5 KB Swings
*add one rep each

1/13

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. Four Sets:
Banded Push-Ups x 8
DB Floor Press x 10

B. Two Rounds for Time:
400m Run
10 Push-Ups
20 Air Squats
40 DU's or 80 SU's

HXBX

Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees

A. Three Sets:
DB Floor Press x 8
DB Upright Chest Fly's x 10

B. "Tag"
In a 30 min Window:
5 Burpees
6 Push-Ups
7 Air Squats
8 Alt. DB Snatches
100m Run

1/12

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Knee Tucks

A. EMOM x 12
:40 on/:20 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL Sit-Ups
4) Plank

B. 16 min AMRAP:
6 Devil Presses (50/35lbs)
12 DB Step Ups (24"/20")
18 Box Jumps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Jumping Air Squats

A. EMOM x 9
:40 on/:20 off
1) Banded Pull-Aparts
2) DB Rev. Fly's
3) SA Bent Over Row
(:20 sec each)
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Heel Touches
3) Hollow Hold

B. "Point Break"
In a 16 min Window:
6 DB Plank Up Downs
8 DB Step Ups
10 Box Jump Overs
*200m Run every 4 min

1/11

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Inchworms
2) Rev. Lunges
3) Air Squats

A. Three Sets:
Rom. Deadlifts x 8
Banded GM's x 12

B. 20 min AMRAP:
500m Row
6 Lat. Burpees Over Rower
12 DB Front Rack Lunges
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats

A. 3x12
Banded GM's
SL Deadlifts
(holding 1 DB)

B. "Partner Frenzy"
Every 2 min, for 24 min:
:90 on/:30 off
Partner 1 completes...
Row
Partner 2 completes...
AMRAP Style:
5 DB Hang Squat Cleans
10 Alt. Single DB Lunges
(goblet hold)

1/9

SATURDAY

HXBXplus

Warm Up
Tabata x 2 Sets
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Plank to Pike

A. Three Rounds:
:20 on/:20 off
1) Mountain Climbers
2) Hollow Hold
3) V-Ups

B. For Time:
800m Run or 1000m Row
50 DB Thrusters (50/35lbs)
800m Run or 1000m Row

HXBX

Warm 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...
400m Run
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders

1/8

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)
*RETEST from 11/13

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

1/7

THURSDAY

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)
*RETEST from 11/25

HXBX

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

A. 10-9-8...1
Banded Push-Ups
*5 SA Upright Chest Fly's between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Mountain Climbers
2) Bicycles
3) Hollow Hold

B. In a 20 min Window:
10 Single DB Step-Ups
20 SA DB Clean & Jerks
(10 each)
100 Single Unders
*200m Run at the top of every 4 min

1/6

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Plank on Hands
2) Burpees
3) Air Squats

A. 4x8
DB Floor Press @313X
Banded Push-Ups
*band wrapped around back and in both hands to create resistance when pushing up

B. 0:00-9:00
21-15-9
Cal Row
DB Clean & Jerks (50/35lbs)
at the 9:01 mark...
21-15-9
Burpees
Dball over Shoulder (heavy)
*recording 2 times. If they do not finish work in 9 min window they must immediately switch to next workout and record reps completed
*RETEST 09/30 & 11/11

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) DB Rev. Lunges
(Farmers Hold)
2) Plank Rows
3) Strict Press
(until failure than 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 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts

1/5

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)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Turkish Get-Ups (each)
10 KB Push Press (each)
15 KB Swings
*12 Single Leg V-Ups at the top of every 3 min

1/4

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
*RETEST from 11/23

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
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
4 Goblet Hold Step-Ups
6 Box Jumps
8 Alt. DB Snatches
10 Jumping Lunges

1/2

SATURDAY

HXBXplus

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

A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)

B. 30 min AMRAP:
In teams of 2...
You Go, I Go fashion:
100m Run
5 Single Arm Thrusters (each)
10 Box Jumps
20 DU's or 40 SU's

HXBX

Warm Up
A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)

B. "Level Up"
In a 10 min Window:
100m Run
5 Dball Box Jump Overs
*add one rep to dball mvnt each round
-3 min rest-
In a 10 min Window:
5 Cal Row
5 KB Thrusters
*add one rep to both mvnts each round

1/1

FRIDAY

HXBX

Warm Up
4 min AMRAP:
100m Run
4 Inchworms
4 Burpees

A. 4x10
DB Skull Crushers
DB SA Curls
Banded Hammer Curls

B. "2021"
In a 20:21 Window:
You Go, I Go Fashion...
(Split reps between them however they like)
20 Burpees
21 DB Front Squats
20 Devils Press
21 DB Sumo DL High Pulls

12/31

THURSDAY

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Cobra
A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Scissor Kicks
3) Mountain Climbers

B. "Tag"
In a 30 min Window:
6 Jumping Squats
8 Alt. DB Snatches
10 Jumping Lunges
12 Box Jumps
100m Run

12/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra

A. 4x12:
KB Floor Press
KB Upright Chest Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL Sit-Ups

B. Two Rounds for Time:
400m Run
40 Push-Ups
500m Row
40 KB Swings

HXBX

Warm Up
5 min AMRAP:
100m Run
5 HR Push-Ups
10 Plank Shoulder Taps

A. 4x10
Banded Push-Ups
SA KB Floor Press
(10 each)

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*increase one rep each round
-3 min rest-
In a 9 min Window:
5 Cal Row
5 Push-Ups
*increase one rep to both mvnts each round

12/29

TUESDAY

HXBXplus

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

A. Five Sets:
DB Bent Over Row x 8
DB Rev. Fly's x 12
Flutter Kicks x :20 sec

B. 15 min AMRAP:
200m Run
6 Devil's Press
12 DB Step-Ups

HXBX

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

A. In a 12 min Window:
10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Heel Touches

B. "Point Break"
In a 18 min Window:
6 Burpee Box Jumps
8 DB Step-Ups
10 DB Man Makers
*:40 sec plank at the top of every 4 min