12/9

MONDAY

HXBXplus

Warm Up
Group 1)
Rov x 3 min
Group 2)
3 min AMRAP:
Burpees x 5
Scap Pull-Ups x 5
Kip Swing x 5
Pull-Up x 5

A. Every 6 min, for 2 Sets of:
(6 intervals; 36 minutes)
1) 1200/1000m Row
2) 400m Run
+
30 Pull-Ups
3) 80/65 Cal Bike
*record all six times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

A. In a 12 min Window:
Back Squat x 6
*1= half rep+full rep

B. "Tag"
In a 24 min Window:
100 Cals (MC)
100 Air Squats
100 Plate G2O

12/7

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Static Hang x :30 sec
Cat/Cow Strectch x :30 sec
Dead Bugs x :30 sec
SA DB Deadlift x :15 sec
(each arm)

A. Two Rounds for Time:
In teams of 3...
100/75 Cal Bike
800m Run (together)
60 Devil's Press(50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
[scale = 50 Pull-Ups
*40 min TIME CAP

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
100m KB Farmers Walk
200m Medball Run
8 Medball Thrusters
10 Medball Squat Cleans
12 Wall Balls
14 Medball Step-Overs

12/6

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Hollow Hold
direectly into...
Tabata x 6
w/ an empty BB...
1) Back Squat + GM
2) Muscle Clean
3) Power Clean

*Allow 6 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
(6 minutes)
6 Power Cleans
@ 50% of 1RM PC
directly into...
2A. EMOM x 5
5 Power Cleans
@ 60-80% of 1RM PC

B. Two Sets of:
For Max Cals...
3 min on/1 min off
(4 intervals)

1) Cal Bike

2) Max Row
*One score of Max Cals over all 4 intervals

HXBX

Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 12 min Window:
BB Hip Thrusts x 8
Banded Sissy Squats x 16

B. "Tag"
In a 20 min Window:
2500m (Buy-In)
*Split between both partners
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
8 Alt. DSB Snatches
12 Cals (MC)
*Run is split in 200m intervals

12/5

THURSDAY

HXBXplus

Warm Up
One Round of:
25 Banded GM's
20 KB Rev. Lunges
(Goblet Hold; 10 each)
15 Cal Row
10 SA Thrusters
(5 each arm)
5 Burpee Pull-Ups

1A. In a 16 min Window:
Establish a 1RM
Tempo Front Squat
@ 32X1
directly into...
2A. One Set of:
Front Squat x Max Reps
(NO TEMPO)
@ 1RM Tempo FS

B. Every 4 min, for 3 Sets:
(12 minutes)
500m Row
10 Front Squats
*Choose a load between 70-75% of 1RM Squat Clean/FROM FLOOR

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Incline Push-Ups
[on bar]
3) DB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Russian Twists

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

1) Row or Bike

2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder

12/4

WEDNESDAY

HXBXplus

Warm Up
Three Rounds of:
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl

*6-8 min to Warm Up Part A

A. "5k Time Trial"
Run or Row

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

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

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)

12/3

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) KB Russian Swings (light)
Followed by...
Three Rounds of:
5 Snatch Grip Rom. DL
5 Hang Power Snatch
5 OH Squat

*Allow 8 min to Warm Up Part A

A. Every 5 min, for 6 Sets:
(32 minutes)
20/15 Cals (MC)
8 Bar Facing Burpees
3 Snatches
*Your score is your total load lifted over all 6 sets/ONLY 3 ATTEMPTS

HXBX

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

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings

12/2

MONDAY

HXBXplus

Warm Up
200m Run
20 Hollow Rocks
Followed by...
One Round of:
w/ an empty BB...
10 Bent Over Row
10 Strict Press
10 BTN Press
10 Thrusters

A. In a 20 min Window:
Establish a 1RM
Strict Press

B. "Helen"
Three Rounds for TIme:
400m Run
21 KB Swings
12 Pull-Ups
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Rom. DL
2) Burpees
3) Cossack Squats

A. In a 15 min Window:
Back Squat x 12
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Lat. Burpees over Bar
4) Wall Balls

11/30

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) HR Push-Ups
2) Kip Swings
3) Burpee
+
Pull-Up

A. 40 min AMRAP:
In teams of 2...
5 Pull-Ups
10 Push-Ups
20 Air Squats
*Alt. Full Rounds; Every 6 rounds (3 each) teams must run 400m together

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3500m Row (Buy In)
directly into...
AMRAP:
12 Single DB Box Step-Ups
12 Plate G2O
12 Wall Balls
12 Burpees
12 SA DB Squat Cleans
(6 each arm)

11/29

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
10 KB Goblet Squats
10 KB Alt. Rev. Lunges
(Goblet Hold)
10 KB Rom. DL's

*Allow 6 min to Warm Up Part A

A. "Six Shooter"
Every 5 min, for 6 Intervals:
(30 minutes; 3 each)

1) 1000m Row

2) Two Rounds of:
4 Deadlifts (225/155lbs)
8 Bar Facing Burpees
12 KB Alt. Rev. Lunges
(24/16kg)
*Record all 6 times

HXBX

Warm Up
100m Run
*timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) Empty BB GM's

A. In a 9 min Window:
Three Sets (minimum) of:
SL Deadlifts x 8
(each leg)
Barbell Hip Thrusts x 10

B. "EMOM Mania"
(25 intervals)
:40 on/:20 off
1) 100m Run
2) Burpee Box Jumps
3) Plate Squat Clean & Jerk
4) KB/DB Rev. Lunges
5) OH Plate Carry

11/28

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Hollow Rocks
3) Banded GM's

A. "Happy Thanksgiving"
In teams of 2...
(You Go, I Go)
For Time:
200 Box Jump-Overs
(24"/20")
150 Wall Balls (20lbs/14lbs)
100 G2O (105/75lbs)
75 Lat. Burpees over Bar
50 Pull-Ups
*40 min TIME CAP
(split reps however you'd like)
*COMPARE RESULTS from last Thanksgiving 11/23/24

HXBX

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

A. Six Rounds of:
:20 on/:15 off
1) SL Sit-Ups
2) SL V-Ups
3) Knee Tucks
(from ground)

B. "Thanksgiving Tag"
In a 30 min Window:
200m Run
11 Devil's Press
24 Wall Balls
24 Deadlifts
11 Cals
24 KB Swings
24 Box Jumps

11/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:30 on/:30 off
1) Bike
2) Single Unders
3) Box Step-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Hang Squat Clean
+
Squat Clean
+
Front Squat
+
Jerk
(Push or Split)
immediately into...
EMOM x 6
Squat Clean & Jerk
@ 75-85% of 1RM

B. For Time:
400m Run
40 DB Clusters
(50/35lbs)
400m Run

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches

11/26

TUESDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Burpees
2) Plank to Pike
3) Dead Bugs
4) OH Plate Hold
5) Medball Squat Cleans

A. In a 16 min Window:
Strict Press x 2
*Establish a 2RM

B. For Time:
100 Push-Ups
*Every time you break push-ups, perform 40 DU's

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Banded Tricep Ext.
2) Deficit Plate Push-Ups
3) DB Floor Press
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Tag"
In an 18 min Window:
10 DB/BB Hang Squat Cleans
10 Cals (MC)
10 Russian KB Swings
10 DB Rom. DL

11/25

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
5 GM's
5 Front Squats
5 Thrusters

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Front Squat
1) 3 Reps
2) 2 Reps
3) 1 Rep
4) 1 Rep (heaviest)
5) 3 Reps (5-10% drop)

B. For Time:
1000m Row
30 Toes to Bar
20 Front Squats
(155/105lbs)
30 Toes to Bar
1000m Row

HXBX

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

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats
*Keep weights light

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run

11/23

SATURDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Burpees
2) KB Rev. Lunges (light)
3) KB Push Press (light)
4) Bear Crawl
5) Russian Step-Ups
(:20 sec each side)

A. 30 min AMRAP:
In teams of 2...
800m Row
(switch every 200m)
80 KB Walking Lunges
(Farmers Carry; switch every 20)
400m KB Farmers Carry
(walk togetherl only one partner carrying KB's at a time)
40 SA KB Push Press
(Switch every 10; P1-10 on left; P2-10 on left; P1-10 on right; P2-10 on right)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Jumping Lunges
2) Hollow Hold/Rocks
3) BW Rev. Lunges

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
50 Burpee Box Jumps
100 Wall Balls
50 Alt. DB Snatches
*break up reps, however you'd like

11/22

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 KB Rom. DL
10 Single KB Step-Ups

*Allow 6 min to Warm Up/Set Up Part A

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cals (MC)
50 DB Box Step-Overs
(50/35lbs;24"/20")
1600m Run
*40 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) BW Rev. Lunges

A. In a 9 min Window:
Three Sets (minimum):
Goblet Squats x 8
(heel elevated on plate)
KB Curtsy Lunges x 16
(8 each leg)

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Bike

2) AMRAP Style:
3 Dballs Over the Shoulder
6 Dball Power Cleans
(alt. shoulers)
9 DB Push Press

11/21

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl
Followed by...
Tabata x 6
1) Static Hang
2) Box Step-Ups
3) BW Rev. Lunges

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

B. Four Sets of:
Bulg. Split Squat x 10
(each leg)
Banded Prone Leg Curl x 10
KB Bent Over Row x 10
(rotate palms from a pronated at the bottom to. supinated at the top)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum):
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

11/20

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hang Squat Clean
2) Squat Clean
3) Thruster

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
+
Front Squat
+
Jerk
*Build to a heavy without losing consistent mechanics; do not increase load at the expense of optimal mechanics

B. 12 min AMRAP:
30 DU's
3 Wall Walks
30 DB Rev. Lunges
(Farmers Carry; 50/35lbs;15 each leg)

HXBX

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

A. In a 9 min Window:
3 x 10 (minimum):
Deadlifts
DB Rom. Deadlifts

B. "King of the Hill"
In a 16 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

C. "Pipeline"
4 Minutes

11/19

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 PVC Pass Throughs
5 HR Push-Ups
:15 sec Medball Activation

*Allow 5 min to Warm Up Part A

A. In a 15 min Window:
Bench Press x 5
(1 rep = down, halfway up, down, all the way up)
*Establish a heavy

B. 15 min AMRAP:
15 Push-Ups
15 Toes-to-Bar
15 Cals (MC)

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
18 KB Swings
36 DU's or 72 SU's

11/18

MONDAY

HXBXplus

Warm Up
100m Run
10 Single DB Rom. DL
5 Burpees
100m Run
10 Single DB Front Squat
(5 each arm)
5 Burpees
100m Run
10 Single DB Thrusters
(5 each arm)
5 Burpees

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

A. "The Veteran"
Eight Rounds for Time:
400m Run
11 DB Thrusters (50/35lbs)
11 Burpees
*40 min TIME CAP

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
3 Deadlifts
6 GM's
9 Back Squat

A. In a 12 min Window:
Back Squat x 8
(1 sec pause at bottom)
*build as comfortable

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

11/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Scap Pull-Ups
2) Air Squats
3) HR Push-Ups
4) KB Swings (light)

A. 15 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
8 Pull-Ups
10 Single DB Step-Overs
(50/35lbs; 24"/20")
12 Box Jump-Overs
-rest 4 min-
15 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
8 KB Goblet Squats
(24/16kg)
10 KB Swings
12 Cals (MC)

HXBX

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. EMOM x 9
:35 on/:25 off
1) SL V-Ups
2) Plank Hold
3) Hollow Pulses

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)