1/1
WEDNESDAY
HXBXplus
No Classes
HXBX
No Classes
12/31
TUESDAY
HXBXplus
Warm Up
100m Run
Followed by...
Tabata x 8
1) Burpee Broad Jump
2) Plate G2O (light)
3) Static Hang
4) Plank to Pikes
*Allow 6 min to Set Up/Warm Up Part A
A. 30 min AMRAP:
10 DB Burpee DL Step-Ups
50/35lbs; 24"/20")
9 Box Jump-Overs
8 DB Hang Squat Cleans
7 Plate G2O
(45/35lbs)
6 Burpees to Plate
5 Pull-Ups
4 DB Shoulder to OH
3 Toes to Bar
2 DB Bent Over Rows
100m Run
HXBX
Tabata x 18
1) Burpees
2) Plank to Pike
3) Broad Jumps
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)
A. "The Countdown"
In a 35 min Window:
w/ a partner
[You Go, I Go]
10-9-8-7...1
Alt. DB Snatches
Burpee Box Jump Overs
DB Hang Clean & Jerks
12/30
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworm
+
5 Scap Push-Ups
2) BW Walking Lunges
3) Plank Shoulder Taps
A. In a 24 min Window:
Establish a 1RM...
Front Squat
B. Every 4 min, for 3 Sets:
300/250m Row
20 Alt. Pistols
(scale= goblet cosack squats)
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 DB Bent Over Rows
12/28
SATURDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Plank Shoulder Taps
3) Empty BB Clusters
*Allow 5 min to Set Up Part A
A. For Time:
In teams of 2...
Station 1)
800m Run
and
1000m Row
Station 2)
500m Row
and
20 Devil's Press
(50/35lbs)
Station 3)
500m Row
and
20 DB Hang Squat Cleans
(50/35lbs)
Station 4)
800m Run
and
1000m Row
*each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station
[40 MIN TIME CAP]
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:
8 DB Hang Squat Cleans
10 Plate G2O
12 Box Jump Overs
14 Single DB Step-Ups
16 Cals (MC)
12/27
FRIDAY
HXBXplus
Warm Up
Warm Up
Two Rounds of:
Inchworms x 5
Hawaiin Squats x 10
KB Russian Swings x 15
Plank Shoulder Taps x 20
*Allow 6 min to Warm Up/Set Up Part A
A. Every 6 min, for 5 Sets:
(30 minutes)
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
(20/14lbs)
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:
8 Cal Row
8 DB Hang C&J's
*Add 2 reps to both mvnts
12/26
THURSDAY
HXBXplus
Warm Up
Three Rounds of:
:30 sec Side Plank
(each side)
10 KB Swings
10 Goblet Squats
*Allow 5 min to Warm Up Part A
1A. Every :90 sec, for 6 Sets:
Halting Snatch DL
+
Squat Snatch
(perform a snatch pull to mid-thigh with 2 sec pause, then lower bar to ground, and perform squat snatch)
*record heaviest set
immediately into...
2A. EMOM x 4
Squat Snatch x 1
*Build to a heavy single starting around where you finished part 1A
B. 10 min AMRAP:
10 Power Snatches (95/65lbs)
12 Push Presses
12 Box Jumps
(24"/20")
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!
12/24
TUESDAY
HXBXplus
Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Cleans
3) Front Rack Rev. Lunges
*Allow 5 min to Warm Up Part A
A. "12 Days of Christmas"
100m Run
2 Power Cleans
(135/95lbs)
3 Ring/Box Dips
4 Ground to OH
5 Burpees
6 Toes to Bar
7 Push-Ups
8 Box Jumps
9 KB Swings (32/24kg)
10 Pull-Ups
11 Front Squats
(135/95lbs)
12 Shoulder to OH
(135/95lbs)
*45 min TIME CAP
HXBX
Warm Up
200m Run
A. Every :90 sec, for 4 Intervals:
:60 sec on/:30 sec off
1) 2 Burpee + 4 KB DL's
2) 2 DB Strict Press + 4 DB Front Squat
B. "Santa's Sprint"
In a 30 min Window:
Tag Style...
200m Row
15 Box Jumps
200m Run
15 DB/KB Front Squats
200m Row
15 DB/KB Push Press
200m Run
15 Hanging Knee Tucks
(or Knee Tucks on floor)
12/23
MONDAY
HXBXplus
Warm Up
400m Run or 500m Row
Followed by...
Two Rounds of:
5 Inchworms
10 Light KB Swings
A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)
B. "Hinging Progression"
Three Sets of:
Single-Leg Hip Bridge x 12
(each leg)
DB Frog Pumps x 20
Hollow Hold x :30 sec
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
12/21
SATURDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
2 Scap Pull-Ups
3 Kip Swings
4 Pull-Ups
5 Thrusters
A. For Time:
In teams of 2...
1000m Row
30 Pull-Ups
50 Thrusters (45/35lbs)
*Partner A will Row, Partner B will begin Row after Partner A starts Pull-Ups; pipeline style
ONCE PARTNER B finishes thrusters record time and Partner A will begin...
B. For Time:
In teams of 2...
60/45 Cal Bike
30 Pull-Ups
50 Thrusters (45/35lbs)
*Same pipeline style as Part A
HXBX
Warm Up
200m Run
A. EMOM x 6
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses
B. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
*200m intervals
directly into...
AMRAP:
6 Burpees to Bar
8 Cals (MC)
10 Single DB Step-Ups
12 Alt. DB Snatches
14 Wall Balls
12/20
FRIDAY
HXBXplus
Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl
Bunny Hops
Followed by...
Two Rounds of:
Burpee Broad Jump x 5
Empty BB Back Squat x 10
A. "Roxy #4"
For Time:
800m Run
800m Row
800m Run
40 Back Squats
(15/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
*40 min TIME CAP; BB from Ground
HXBX
Warm Up
Group 1)
Bike x 3 min
Gorup 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)
A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) KB/DB Rev. Lunges
3) Dball over the Shoulder
4) Bike
5) Plank Hold
6) Wall Sit
12/19
THURSDAY
HXBXplus
Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) Inchworms
3) Burpee Pull-ps
4) KB Russian Swings
5) Handstand Hold
A. Four Sets of:
Barbell Bent Over Row x 8
*reset from floor between each rep
Seated DB OH Press x 12
A. 12 min AMRAP:
1 Strict Pull-Up
1 Strict HSPU
2 Strict Pull-Ups
2 Strict HSPU's
3 Strict Pull-Ups
3 Strict HSPU's
And so on...
*continue adding one rep to each mvnt each round; score = total reps
HXBX
Warm Up
Tabata x 6
1) Scap Push-Ups
2) Inchworms
3) Burpees
A. In a 9 min Window:
4 x 8 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses
B. "Level Up"
In a 8 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 8 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Straight Legged Sit-Ups
12/18
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Squat Clean
2) Front Squat
3) Thruster
*Allow 8 min to Warm Up Part A
1A. Every 2 min, for 6 Sets:
Front Squat
1) 3 Reps
2) 2 Reps
3) 1 Rep
4 ) 1 Rep
5) 1 Rep
2A. 6) Max Reps
@ 5-10% less than Set 5
B. For Time:
50/35 Cal Bike
or
70/60 Cal Row
25 Front Squats
(175/115lbs)
*From Ground
HXBX
Warm Up
200m Run
Followed by...
Two Rounds:
Air Squats x 10
BW Lunges x 10
A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) Heel Raised Squats
(Goblet Hold)
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) DB Devils Press
4) DB Thrusters
5) 100m Run
12/17
TUESDAY
HXBXplus
Warm Up
Tabata x 10
w/ one KB...
1) KB OH Carry
(right arm)
2) KB OH Carry
(left arm)
3) KB Bent Over Row
(right arm)
4) KB Bent OVer Row
(left arm)
5) KB Goblet Hold Lunges
A. Four Sets of:
Prone Banded Hamstring Curl x 20
KB Rom. DL x 12
Tall Box Jumps x 6
B. For Time:
1000m Row
[or 1200m Run]
50 Toes to Bar
30 DB Box Step-overs
(20" box; 50/35lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose
A. In a 9 min Window:
4 x 8 (minimum):
DB Floor Press
Double DB Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec
B. "King of the Hill"
In a 16 min Window:
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Cals (MC)
12/16
MONDAY
HXBXplus
Warm Up
Two Rounds of:
:30 sec Side Plank
(each side)
10 KB Swings
10 Goblet Squats
Followed by...
One Round of:
w/ an emty BB...
Muscle Clean x 3
Power Clean x 4
Squat Clean x 5
Push Press x 3
Push Jerk x 4
Split Jerk x 5
A. In a 24 min Window:
Establish a 1RM
Clean & Jerk
B. "2008 Games Finale"
For Time:
30 Squat Clean & OH
(155/105lbs)
HXBX
Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Empty BB GM's
*Allow 4 min to Warm Up Part A
1A. In a 7 min Window:
Back Squat x 8
2A. In a 7 min Window:
Front Squat x 6
B. "Tag"
In a 20 min Window:
10 Russian KB Swings
5 Lat Burpees Over Row
10 Cal Row
5 G2O
10 SDLHP
100m Run
12/14
SATURDAY
HXBXplus
Warm Up
EMOM x 15
:35 on/:25 off
1) BW Step-Ups
2) Handstand Hold
3) DB Arnold Press
4) Goblet Squats
5) KB Swings (light)
A. 30 min AMRAP:
In teams of 2...
60 Wall Balls (20/14lbs)
60 KB Swings (24/16kg)
60 DB Box Step-Overs
(50/35lbs; 20")
60 HSPU's
400m Run (together)
*Split 60 reps however you would like
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:
5 Burpee Box Jumps
10 Alt. DB Snatches
5 Burpee Box Jumps
10 Wall Balls
5 Burpee Box Jumps
10 KB Swings
5 Burpee Box Jumps
200m Run
12/13
FRIDAY
HXBXplus
Warm Up
Group 1)
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Kip Swings
Group 2)
Tabata x 6
w/ an empty BB...
1) Squat Clean
2) Front Squat
3) Thruster
*Allow 6 min to Warm Up/Set Up Part A
A. "Fran"
For Time:
21-15-9
Thrusters (95/65lbs)
Pull-Ups
when running clock hits 15 minutes...
For Time:
1000m Row
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Glute Bridges
3) Plank to Pike
A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*1= half rep+full rep
B. "King of the Hill"
In a 20 min Window:
8 DB Squat Cleans
10 DB Power Cleans
12 Shoulder to OH
24 Cals (MC)
12/12
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
Three Rounds of:
5 Inchworms
6 Suitcase DL's
(6 each side)
7 Burpees
A. Every :90 sec, for 5 Sets:
(30 minutes)
1) 20 DU's
+
8 Deadlifts (225/155lbs)
2) 15/10 Cal Bike
3) 50m Farmers Carry
(24/16kg)
4) 12 Burpee Box Jump-Overs
(24"/20")
*Scale reps as needed
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees
A. Three Sets:
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 16 min Window:
10 Cals (MC)
10 Burpee Box Jumps
*add one rep to both mvnts each round
12/11
WEDNESDAY
HXBXplus
Warm Up
Tabata x 10
1) Burpees
2) Handstand Hold
[or pike hold on box]
3) Hollow Rocks
4) HR Push-Ups
5) Jumping Pull-Ups
*Stagger class as needed
*Allow 5 min to Warm Up/Set Up Part A
1A. Upper Body Push/Pull:
For Max Reps:
(One Set)
:60 on/:60 off
1) Bar Muscle-Ups
or
Strict Pull-Ups
2) Cal Row
3) Strict HSPU's
4) Cal Row
5) Alt. DB Snatches (50/35lbs)
6) Push-Ups
-2 min rest-
2A. EMOM x 18
50-60% of reps achieved in Part 1A
(3 Sets)
1) Bar Muscle-Ups
or
Strict Pull-Ups
2) Cal Row
3) Strict HSPU's
4) Cal Row
5) Alt. DB Snatches (50/35lbs)
6) Push-Ups
*Stagger class as needed
HXBX
Warm Up
4 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)
A. In a 10 min Window:
Bench Press x 6
*1= half rep+full rep
B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row
2) AMRAP:
5 Push-Ups
10 DB Step-Ups
12/10
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 12
w/ an empty BB...
1) 3-Position Clean
2) Push Press
3) Push Jerk
4) Tall Jerk
5) Split Jerk
*Allow 10 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Clean & Jerk x 1
@ 85-95% of 1RM
B. Three Rounds for Time:
20/15 Cals (MC)
10 G2O (135/95lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses
B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's