12/21

WEDNESDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Lat. Lunges

A. "Roxy #1"
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row

HXBX

Warm Up
5 min AMRAP:
100m Run
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Deficit Push-Ups
(on plates)
3) DB/BB Floor Skull Crushers

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) KB Swings
3) DB Step-Overs
4) Burpees to Bar

12/20

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
BW Lunges x 12
Bottom Squat Hold w/ KB x :20 sec
Goblet Squat x 12

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 4 @ 80%
2) 4 @ 80-83%
3) 4 @ 82-84%
4) 4 @ 83-85%
5) 4 @ 83-85%
6) Max Reps @ 75%

B. "Speed Limit"
For Time:
75/60 Cal Bike
75 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Scap Push-Ups
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Hammer Curls
3) Strict Pull-Ups
directly into...
Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In an 18 min Window:
100m Run
50m Farmers Carry
50 Banded Pull-Aparts
50 Plate G2O

12/19

MONDAY

HXBXplus

Warm Up
200m Run
Followed by..
Two Rounds of:
:30 on/:15 off
1) Banded Palloff (left)
2) Banded Palloff (right)
3) BB OH Hold

A. In a 15 min Window:
Establish a 1RM...
Strict Press
directly into...
One Set of:
Push Press x Max Reps
@ 85% of 1RM Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) DB Thrusters (light)
3) Cossack Squats

A. In a 14 min Window:
Three Sets (minimum)
Front Squat x 6
KB Rev. Lunges x 12


B. "Tag"
In a 20 min Window:
50 Cals (MC)
50 Wall Balls
50 Box Jump Overs
50 Alt. DB Snatches

12/17

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Jumping Pull-Ups
2) Air Squats
3) SL V-Ups

A. 30 min AMRAP:
In teams of 2...
3 Strict HSPU's
6 Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (24/16kg)
15 Cal Row
*Alt. mvnts: Partner A does 3 HSPU's, Partner B does 6 Pull-Ups, Partner A does 9 Toes-to-Bar, etc.)

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
50m Farmers Carry

12/17

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Jumping Pull-Ups
2) Air Squats
3) SL V-Ups

A. 30 min AMRAP:
In teams of 2...
3 Strict HSPU's
6 Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (24/16kg)
15 Cal Row
*Alt. mvnts: Partner A does 3 HSPU's, Partner B does 6 Pull-Ups, Partner A does 9 Toes-to-Bar, etc.)

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
50m Farmers Carry

12/19

MONDAY

HXBXplus

Warm Up
200m Run
Followed by..
Two Rounds of:
:30 on/:15 off
1) Banded Palloff (left)
2) Banded Palloff (right)
3) BB OH Hold

A. In a 15 min Window:
Establish a 1RM...
Strict Press
directly into...
One Set of:
Push Press x Max Reps
@ 85% of 1RM Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) DB Thrusters (light)
3) Cossack Squats

A. In a 14 min Window:
Three Sets (minimum)
Front Squat x 6
KB Rev. Lunges x 12


B. "Tag"
In a 20 min Window:
50 Cals (MC)
50 Wall Balls
50 Box Jump Overs
50 Alt. DB Snatches

12/16

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Alt. DB Snatches (light)
3) Plank to Pike
4) Hollow Hold
5) Broad Jumps
6) Cossack Squats

A. Three Sets for Max Reps:
4 min Max Cal Row
3 min Max Cal Bike
2 min Burpee Box Jumps
1 DB Thrusters (50/35lbs)
-3 min rest-
(Set 10 min working interval; 3 min resting interval for three sets)

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
10 SA DB Devil's Press
(5 each)
20 Air Squats
10 Alt. DB Snatches
20 Wall Balls
200m Run

12/15

THURSDAY

HXBXplus

Warm Up
One Set:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Lateral Lunges

A. Tabata x 12
1) Plank
2) Side Plank (left)
3) Side Plank (right)

B. "5k Time Trial"
For Time:
5k Run
or
5k Row

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
DB Rom. DL x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Deadlifts
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings

12/14

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40/:20
1) Bike
2) Box Jumps
3) Empty BB Thrusters
4) Jumping Pull-Ups

A. 7 min AMRAP:
3 Thrusters (100/65lbs)
3 Chest-to-Bars
6 Thrusters
6 Chest-to-Bars
9...
9...
12...
12...
*Continue this rep scheme; record total reps

B. Five Sets of:
DB Bent Over Row x 12
DB Rev. Fly's x 12
Banded Pull-Aparts x 24

C. CORE
*If time allows

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Bent Over Row

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
8 Dballs Over the Shoulder
16 Box Jump Overs

12/13

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Lat. Burpees over Bar
6 Empty BB Squat Cleans

*Allow 6 min to Warm Up Part A

A. Every 3 min, for 10 Sets:
300/250m Row
2 Cleans
(power or squat)
*Score is total load successfully lifted

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 10 min Window:
Close Grip Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) SL V-Ups
3) Plank Walks (Up Downs)

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
10 Ab-Mat Sit-Ups
*add 5 sit-ups each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Box Step-Ups
*add 2 step-ups each round

12/12

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Bike
2) Inchworms
3) OH Plate Hold

A. In a 15 min Window:
Strict Press x 2
1-3) 75%
4) 80%
5) 85%
6) 90%
7) 95%
*Includes warm up time

B. For Time:
100 Wall Balls
100 Push-Ups

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Goblet Squats
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees Over Rower

12/10

SATURDAY

HXBXplus

Warm Up
500m Row
Followed by...
Two Sets of:
KB Farmers Carry x 50ft
Double KB Push Press x 10

A. Every 10 min, for 4 Sets:
600/500m Row
30 KB Alt. Rev. Lunges (24/16kg;Front Racked)
30 Single KB Arm Push Press
(15 each; 24/16kg)

HXBX

Tabata x 12
1) Russian Baby Makers
2) Cossack Squats
3) SL V-Ups
4) High Knees
5) Superman Hold
6) Hollow Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 KB/DB Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps

12/9

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Empty BB Power Snatches
3) Static Hang

A. In a 20 min Window:
Establish a 1RM...
Snatch

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Tempo Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings

12/8

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Jump Rope
2) HR Push-Ups
3) Banded Pull-Aparts
4) Wall Walks

A. In a 15 min Window:
Four Sets (minimum) of:
Bench Press x 8
Banded Tricep Ext. x 20

B. 15 min AMRAP:
10 DB Push Press (50/35lbs)
20 Ab-Mat Sit-Ups
30 DU's or 60 SU's

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. 3 x 12:
DB Seated Floor Press
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Box Jump Overs

12/7

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 AIr Squats
8 KB Sumo DL

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
BB Hip Thrusts x 8

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Three Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
8 Cal Bike
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups

12/6

TUESDAY

HXBXplus

Warm Up
One Set of:
50ft...
High Knees
Butt Kickers
Bunny Hops
Lunges
Bear Crawl

A. For Time:
800m Run
800m Row
40 Back Squats (155/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
*40 min TIME CAP
(Bar must be taken from ground)

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round

12/5

MONDAY

HXBXplusWarm Up
400m Run
Followed by...
Two Sets of:
BW Lunges x 20
Scap Push-Ups x 10
Burpee Broad Jumps x 5

A. 15 min AMRAP:
11 Pull-Ups
14 Box Jumps (24"/20")
19 Air Squats
50m Sprint

B. Three Sets:
Bulg. Split Squats x 8 (each)
KB Bent Over Row x 10

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cals (MC) in remaining time
*teams can split up wall balls and calories however they like

12/3

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) HR Push-Ups
3) Air Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. 8 min AMRAP:
15 Cal Row
12 DB Deadlifts (50/35lbs)
9 DB Hang Power Cleans
6 DB Push Presses
-rest 2 min-
8 min AMAP:
15 Cal Row
5 DB Devils Press (50/35lbs)
-rest 2 min-
8 min AMRAP:
15 Cal Row
12 Front Racked DB Lunges
9 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Inchworms
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
40 Burpee Box Jumps
40 KB Swings
40 Cal Row

12/2

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Wall Climbs
6 DB Thrusters (light)

A. 30 min AMRAP:
200m Run
11 DB Thrusters (50/35lbs)
11 Burpees

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 12 min Window:
Four Sets (minimum) of:
Push Press x 8
DB Shoulder Fly's x 12
DB Shrugs x 12

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats

12/1

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Thrusters
3) Lat. Burpees over Bar

A. In a 15 min Window:
Strict Press x 4
1) 75%
2) 75%
3) 75%
4) 80%
5) 85%

B. Three Rounds for Time:
30/25 Cal Bike
50 DU's or 100 SU's
20 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 3
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's