12/15

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps

*Allow 4-5 min to Set Up for Part A

A. Every 2 min, for 3 Sets:
1) 4-8 Muscle-Ups
or
12-16 Ring Rows
2) 50ft Handstand Walk
or
:45 sec Handstand Hold
3) Box Kick Throughs x :60 sec
(into L-sit position)

B. Two Rounds for Time:
20/16 Cal Bike or 25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

12/14

TUESDAY

HXBXplus

Warm Up
200m Run

A. Four Sets of:
KB Windmill x 6 (each arm)
KB SA OH Rev. Lunges x 6 (each)

B. EMOM x 30
1) 100m Run
2) 20 Jumping Lunges
3) 18 SA KB Push Press (10 each)
4) 18 Goblet Squats
5) 40 DU's or 75 SU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

12/13

MONDAY

HXBXplus

Warm Up
Two Sets of:
200m Row
5 Burpees
10 Empty BB GM's

*Allow 8 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlift x 3 @ 85% of 1-RM

B. Every 4 min, for 4 Sets:
Row 500m
*record all 4 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

B. "Tag"
In a 25 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

12/11

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 Steps

B. 5 min AMRAP:
20 DU's or 40 SU's
10 Air Squats
-1 min rest-
5 min AMRAP:
5 Devils Press (50/35lbs)
10 Box Jumps (24"/20")
-1 min rest-
5 min AMRAP:
5 Toes-to-Bar
10 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

12/10

FRIDAY

HXBXplus

Warm Up
Bike x 2 min
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Single Arm Press
(:20 sec each arm)
3) Air Squats

B. Three Sets of:
For Max Reps...
4 min Cal Row
3 min Cal Bike
2 min Burpee Box Jumps (24"/20")
1 min DB Thrusters (50/35lbs)
-rest 4 min between each-
*Add up all 3 rounds for 1 total score of max reps combined

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

12/9

THURSDAY

HXBXplus

Warm Up
400m Row @ 50%
:30 sec rest-
300m Row @ 60%
-:30 sec rest-
200m Row @ 70%

A. Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single-Leg Jumps x 10

B. For Time:
5k Row

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double Russian KB Swings
3) Mountain Climbers
4) Burpees to Bar
5) Straight Legged Sit-Ups

12/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Rev. Snow Angels
3) DB Rom. DL (light)

*Allow 8 min to warm up DL

A. Every :90 sec, for 6 Sets:
Deadlift x 3 @ 80-83%

B. 15 min AMRAP:
20 KB Sumo DL (32/24kg)
15 Box Jumps (24"/20")
10 Chest-to-Bar's

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP

12/7

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Shouler Taps

A. EMOM x 12
:35 on/:25 off
1) Row
2) Wall Walks
3) Box Jumps
4) Handstand Hold

B. Five Sets for Max Reps:
In a 3 min window:
500m Row
Max Reps of Strict HSPU's
-3 min rest between each-

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) Hollow Hold

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Most time in YZ

12/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Superman Pulses

*Allow 6 min to Warm Up Front Squat

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%

B. Two Rounds for Time:
40/30 Cal Bike
40 DU's or 80 SU's
30 Thrusters (45/35lbs)
20 Toes to Bar

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Burpees
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)

12/4

SATURDAY

HXBXplus

Warm Up
3 min Bike
(low intensity)

A. Two Sets of:
Assault Bike x 2 min @65-70% effort
10 Push-Ups
directly into...
3 Sets of:
:30 sec on/:60 sec rest
Assault Bike x 90%+ effort

B. Four Rounds for Time:
40 Air Squats
30 KB Swings (24/16kg)
20 Push-Ups
10 Toes to Bar
400m Run

HXBX

Warm Up
200m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Hold x :20 sec

A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like

12/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 4
Push Press x 4
Push Jerk x 4
Split Jerk x 4

A. In a 16 min Window:
Establish a...
1-RM Split Jerk

B. For Time:
1000m Row
50 Pull-Ups
25 Shoulder to OH (135/95lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Inchworms
3) Medball Squat Cleans

A. 3 x 8:
Single Leg KB DL (each)
KB Goblet Hold Lunges (each)

B. "King of the Hill"
In an 18 min Window:
20 Cals (MC)
16 KB Swings
12 Deadlifts
6 Pull-Ups
*Most time spent in the YZ

12/2

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DB Rom. DL
2) Box Jumps
3) Bike

A. Every 2 min, for 5 Sets:
Banded Deadlifts x 10
@ 50-55% of 1-RM

B. Every 4 min, for 5 Sets:
24/18 Cal Bike
12 Single KB Deadlifts (32/24kg)
12 Goblet Hold KB Walking Lunges

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Three Sets:
BB Strict Press x 8
directly into...
Three Sets of:
BB Push Press x 8
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 DB/BB Clean & Jerks
*add one DL each round
-3 min rest-
5 Devils Press
5 Box Jumps
*add one to both mvnts each round

12/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Front Squat
3) Thruster

A. In a 15 min Window:
Establish a 1-RM Tempo Front Squat @32X1

B. 12 min AMRAP:
12 Front-Rack KB Front Squats
(24/16kg)
9 Toes-to-Bar
6 Burpees

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
(4 sec down)
directly into...
Two Sets of:
DB Fly's x 12

B. "Code Red"
Every 5 min, for 15 min:
4 min on/1 min off
8 DB/BB Thrusters
16 Cals (MC)

11/30

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Rev. Snow Angels
2) BB Rom. DL
3) BB Strict Press

*Allow 4-5 min to warm up for Part A

A. Every 2 min, for 6 Sets:
2 Clean Lift-Offs
+
Power Clean
+
Jerk
*build as comfortable

B. Ten Rounds for Time:
30 DU's or 60 SU's
3 BB G2O (135/95lbs)

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. Three Sets of:
DB Seasaw Rows x 12
Banded Pull-Aparts x 16
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls
*Most time spent in the YZ

11/29

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Wall Climbs
5 Jumping Pull-Ups
5 Air Squats

*Allow 6-8 min to set up/warm up for workout

B. "Shmalls"
For Time:
800m Run
directly into...
Two Rounds of:
50 Burpees
40 Pull-Ups
30 Alt. Pistols
20 KB Swings (24/16kg)
10 HSPU's
directly into...
800m Run

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Box Jumps
3) Inchworms

A. In a 12 min Window:
Tempo Back Squat x 5
@32X1
*build as comfortable

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB

11/27

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Air Squats
2) Hollow Hold
3) Static Hang

*Allow 10 min to warm up for workout

A. Three Sets for Max Reps:
:60 on/:15 off
1) Cal Bike
2) Alt. Pistols
3) Push Press (115/75lbs)
4) Strict Pull-Ups
5) DB Box Step Overs (35/20lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
2000m Row (buy-in)
1600m Run (buy-in)
*break it up however you like
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 Wall Balls

11/26

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Burpees
2) Superman Pulses
3) Banded GM's

*Allow 8 min to build to 80% on DL

A. Every 2 min, for 6 Sets:
Deadlift x 4
@ 80% of 1-RM

B. Every 5 min, for 3 Sets:
500m Row
16 Alt. DB Snatches (50/35lbs)
16 Alt. Rev. Lunges w/ DB
(Goblet Hold)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Plank to Pike
3) Inchworms

A. Every :90 sec, for 6 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In an 18 min Window:
200m Run
5 Turkish Get-Ups (each side)
*add one Turkish Get-Up to each side every round

11/25

THURSDAY

HXBXplus + HXBX

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

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-UPS
3) Plank

B. "Tag"
In a 35 min Window:
You Go, I Go Fashion
400m Run (200m each)
40 DB Hang Squat Cleans
40 Box Jumps
500m Row (250m each)
50 KB Swings
50 Alt. DB Snatches

11/24

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Rev. Snow Angels

* Allow 5 min to Warm Up C&J to 50-60% to start

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*build to find a heavy

B. For Time:
50/35 Cal Bike
30 Ground to OH (115/75lbs)
30 Pull-Ups

HXBX

Warm Up
4 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Burpees

A. Four Sets:
DB Floor Press x 8
Box Dips x 12

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Bike or Row

2) AMRAP:
5 Push-Ups
10 Goblet Hold Rev. Lunges

11/23

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
One Set of:
w/ an empty BB...
Rom. DL x 3
Front Squat x 3
Back Squat x 3
Thruster x 3

*Allow 6 min to warm up to 75%
on Front Squat

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85-90%

B. 15 min AMRAP:
5 Hang Squat Cleans (135/95lbs)
10 Toes-to-Bar
15 Wall Balls (20/14lbs)
30 DU's or 60 SU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Cobra
3) KB Swings (light)

A. In a 12 min Window:
Three Sets of...
BB Bent Over Row x 8
DB Rev. Flys x 10
DB Curls x 12
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 DB Thrusters
*add one rep to both each round