12/28

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Five Sets of:
Seated DB Ext. Rotation
(Single Arm; 8 each arm)
Banded Face Pulls x 15

B. Every 6 min, for 3 Sets:
30/20 Cal Row
20/15 Cal Bike
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) KB Rom. DL
2) HR Push-Ups
3) Plank to Pike

A. Every :90 sec, for 9 Sets:
1) 10 Deadlifts
2) Rot. Medball Slams
x :60 sec
3) Banded Hamstring Curl

B. "Tag"
In an 18 min Window:
8 Deadlifts
8 Lat. Burpees over Bar
8 Deficit Push-Ups
8 Cals (MC)

12/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB Clusters
2) Banded Muscle Snatch
3) Inchworms
4) Rev. Lunges

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 7 Sets:
2 Snatch Lift-Offs
+
Snatch from Mid-Patella

B. Six Rounds for Time:
200m Run
10 Alt. Rev. Lunges
(Farmers Hold; 24/16kg)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Scap Push-Ups
5 Dive-Bomber PU's
:15 sec Static Hang

A. In a 10 min Window:
Four Sets of...
BB Rev. Grip BOR x 8
DB Seated SA Curls x 8
(each arm)
Banded Pull-Aparts x 20

B. "King of the Hill"
In a 20 min Window:
5 Turkish Get-Ups
(each arm)
10 Alt. DB Snatches
15 KB Swings
20 Cals (MC)

12/26

TUESDAY

HXBXplus

Warm Up
One Set of:
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 10
KB Farmers Walk x 50ft

A. For Time:
50/40 Cal Row or Bike
40 Deadlifts (225/155lbs)
50/40 Cal Row or Bike

B. Four Sets of:
BB Hip Thrusts x 8
*:15 sec iso hold on last rep

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Plank to Pike
3) Superman Pulses
4) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) Hollow Pulses
3) KB/DB Rev. Lunges
4) SL V-Ups

B. "Tag"
In a 25 min Window:
100 Cals (MC)
80 Wall Balls
60 DB Front Squats
40 Single DB Step-Overs
20 Burpee Box Jumps

12/24

SUNDAY

HXBXplus

Warm Up
Tabata x 12
1) Rev. Lunges
2) Air Squats
3) Inchworms
4) Side Plank (left)
5) SIde Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
200 Cals (Buy-In)
directly into...
AMRAP Style:
10 DB Step-Ups
10 Devil's Press
10 Box Jump Overs
10 Alt. DB Snatches
10 Push-Ups
10 SL V-Ups

12/23

SATURDAY

HXBXplus

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

A. "Hexbox's 12 Days of Christmas"
For Time:
100m Run
2 Burpee Box Jumps
3 Power Cleans (75/55lbs)
4 Toes-to-Bar
5 KB Swings (24/16kg)
6 Single KB Step-Ups
7 Sumo DL High Pulls
8 Shoulder to OH
9 KB Goblet Squats
10 Pull-Ups
11 Lat. Burpees over Bar
12 OH Squats

HXBX

Warm Up
Two Sets:
1) Bike x :60 sec
2) Row x :60 sec

A. Every :90 sec, for 4 Intervals:
:60 sec on/:30 sec off
1) 2 Burpee + 2 KB DL's
2) 4 Air Squats + 4 DB Strict Press

B. "Santa's Sprint"
In a 30 min Window:
In teams of 2...
(You Go, I Go Fashion)
200m Row
15 Box Jumps
200m Row
15 DB/KB Front Squats
200m Row
15 DB/KB Push Press

12/22

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) GM
3) Front Rack Rev. Lunges

A. In a 20 min WIndow:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 75%
5) 2 @ 85%
6) 1 @ 90%
*Includes Warm Up Time

B. Three Rounds for Time:
80 DU's
40 KB Swings (24/16kg)
20 Alt. Rev. Lunges
(w/ KB Goblet Hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Squat Jumps
3) DB Rom. DL's

A. In a 15 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 reps every round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 DB Hang C&J's
*Add 2 reps to both mvnts

12/21

THURSDAY

HXBXplus

Warm Up
EMOM x 8
1) 100m Run
2) Burpee to Bar
3) Alt. Step-Ups
4) Goblet Squat

A. For Time:
800m Run
60 Wall Balls (20/14lbs)
40 Box Jumps (24"/20")
20 Devils Press (50/35lbs)
800m Run
20 Devils Press
40 Box Jumps
60 Wall Balls
800m Run
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Bench Press
2) Close Grip Push-Ups
3) Medball Chest Activation
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:30 off
1) Hollow Pulses
2) Knee Tucks
(from floor)

B. "King of the Hill"
In a 16 min Window:
10 Turkish Get-Ups
(5 each arm)
15 Russian KB Swings
20 Sumo KB DL's
25 Single Unders

12/20

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ a KB...
Windmill x 5
(each arm)
Suitcase DL x 5
(each arm)
OH Carry x 50ft
(each arm)

*Allow 5 min to Warm Up/Set Up Part A

A. For Max Reps:
:60 on/:60 off
1) Bar Muscle-Ups
(scale= strict PU's)
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches
(50/35lbs)
5) Box Dips

B. EMOM x 20
*60% of reps achieved in Part A
1) Bar Muscle-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches
5) Box Dips

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Couch Stretch (left)
2) Couch Stretch (right)
3) Squat Jumps
4) High Knees

A. EMOM x 9
:35 on/:25 off
1) Banded Hamstring Curl
2) Banded GM's
3) BB Floor Hip Thrusts

B. "Tag"
In a 24 min Window:
Hang Squat Cleans
10 Plate G2O
12 Box Jump Overs
14 Single DB Step-Ups
16 Cals (MC)

12/19

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Walking Lunges
3) Burpee
+
Squat

1A. In an 18 min WIndow:
Establish a 1RM...
Tempo Front Squat
@ 32X1

2A. Max Set of:
Front Squats (no tempo)
@ 1RM from Part 1A

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

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Scap Push-Ups
3) Cobra Pose

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Rev. Grip Pull-Ups
3) DB Rev. Fly's
directly into...
Three Rounds of:
:40 on/:20 off
Rot. Medball Slams

B. "Level Up"
200m Run
12 Ab-Mat Sit-Ups
*Add 2 SU's every Round

12/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 5
OH Squat x 5
Power Snatch x 4
OH Squat x 4
Squat Snatch x 3
Snatch Balance x 3
Squat Snatch x 2
Snatch Balance x 2

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 7 Sets:
2 Snatch Lift-Offs
+
Hang Snatch

B. "Ingrid"
Ten Rounds of:
3 Snatches (135/95lbs)
3 Bar-Facing Burpees

HXBX

Warm Up
Tabata x 9
1) Rev. Lunges
2) Cossack Squats
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Squat + Curl
(w/ a pair of DB's)
2) DB Curtsy Lunges
3) Barbell DL's

B. "Tag"
In a 24 min WIndow:
24 Dballs over Shoulder
24 Wall Balls
24 Burpees to Bar
24 Cals (MC)
*Split reps however you'd like

NO CLASSES

MONTEREY’s FITTEST COMPETITION

@ First City CrossFit

12/15

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Bike
3) Single DB Step-Ups

*Allow 5 min to Warm Up Parrt A

A. Three Sets for Max Reps:
(9 Intervals)
:2 min on/:1 min off
1) Cal Row
2) Cal Bike
3) Burpee Box Jump-Overs
(24"/20")
*One score of Max Reps

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In a 10 min Window:
3 x 12 (minimum):
Deficit Deadlifts
Curtsy Lunges
Banded Pull-Throughs

B. "EMOM Mania"
EMOM x 25
:40 on/:20 off
1) Row
2) KB Swings
3) Air Squats
4) Alt. DB Snatches
5) DB Rom. DL

12/14

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

A. EMOM x 6
:40 on/:20 off
1) Couch Stretch
(left)
2) Couch Stretch
(right)
3) Baded GM's

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

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 HR Push-Ups

A. In a 12 min Window:
3 x 10 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Superman Hold

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 DB Clusters
*Add one rep to Clusters

12/13

WEDNESDAY

HXBXplus

Warm Up
Two Rounds for Time:
5 Burpees
10 Suitcase DL
(each arm)
50 ft SA Farmers Carry
(each arm)

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 80%
5) 2 @ 90%

B. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

HXBX

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

A. In a 12 min Window:
Four Sets (minimum) of:
SL Deadlifts x 8
(each leg)
BB Hip Thrusts x 12

B. "Tag"
In a 20 min Window:
6 Hang Squat Cleans
12 Cal Row
6 Burpees over Row
12 Deadlifts

12/12

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Burpee Pull-Ups
3) Hollow Pulses
4) HS Hold

A. Every 4 min, for 8 Sets:
500m Row or 24 Cal Bike
10 Strict Pull-Ups

HXBX

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

A. In an 8 min Window:
3 x 12 (minimum):
DB Floor Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 Single DB Hang C&J's
(10 each arm)
30 KB Swings
200m Run

12/11

MONDAY
HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
3 Inchworms
6 Cossack Squats
9 Banded GM's

A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 70%
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%
6) 1 tempo
+
2 no tempo
@ 85%
*Includes Warm Up Time

B. For Time:
50 DB Box Step-Overs
(50/35lbs; 24"/20")
800m Run

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) KB Sumo DL's
3) Speed Skaters

B. "Tag"
In a 30 min Window:
150 Cal (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 Single KB Step-Ups

12/9

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
KB Rom. DL x 15
Air Squat x 20
KB Swing x 10

A. 30 min AMRAP:
In teams of 2...
[You Go, I Go]
400m Run
30 KB Swings (24/16kg)
20 Push Press
(135/95lbs)
*Alternating mvnts/Partner A performs run, Partner B performs Swings, Partner A performs PP, Partner B performs Run, etc.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
100 Cals (Buy-In)
Followed by...
AMRAP:
10 Dballs Over the Shoulder
10 Box Jumps
10 Wall Balls
10 Russian KB Swings
200m Run
*100 Cals split between Partners

12/8

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Rom. DL's
3) Thruster

A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 65%
2) 2 @ 70%
3) 2 @ 70%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 85%+

B. Every 5 min, for 3 Sets:
30 Cal Row
30 Back Squats
(135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 12 min Window:
Back Squat x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

12/7

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) KB Swings (light)
3) Jumping Pull-Ups
4) Inchworms

A. For Time:
80 DU's
40 Russian KB Swings
(32/24kg)
20 Box Dips
10 Bar Muscle-Ups
[scale= 20 Pull-Ups]
800m Run
10 Bar Muscle-Ups
20 Box Dips
4 Russian Swings
80 DU's

B. EMOM x 9
:35 on/:25 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 6
Banded Rotations x 8
(each side)
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Hollow Hold
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Devils Press
*add one rep to both mvnts each round

12/6

WEDNESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 4
1) Plank Shoulder Taps
2) Squat Jumps

*Allow 4-5 min to Set Up/Warm Up Part A

A. Four Rounds for Time:
500m Row
400m Run
10 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Banded OH Tric. Ext
3) Deficit Push-Ups

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row

2) AMRAP:
9 Burpee Box Jumps
18 Wall Balls