12/26

FRIDAYHXBXplus

Warm Up
200m Run
Followed by...
One Round of:
10 Banded Pull-Aparts
5 Inchworms
10 Alt. BW Lunges

A. EMOM x 10
1) 3-5 Strict Chest to Bar's
2) :40 of Alt. Pistol Squats

B. Four Rounds of:
400m Run
20 DB Box Step-Overs
(50/35lbs; 24"/20")
60 DU's
24 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Inchworm
2) Plank to Pike
3) HR Push-Up
4) Cossack Squat
5) Alt. DB Snatches

A. In a 12 min Window:
10-8-6-4-2
2-4-6-8-10
Bench Press
BB Skull Crushers

B. "King of the HIll"
In a 16 min Window:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to OH
9 DB Front Squats
12 Cals (MC)

NO CLASSES

12/24

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Up
2) Kang Squat
3) Static Hang
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Clean
3) Shoulder to OH

A. "12 Days of Christmas"
100m Run
2 Deadlifts
(95/65lbs)
3 Power Cleans
4 Shoulder to OH
5 Lat. Burpees over Bar
6 KB Swings (24/16kg)
7 Pull-Ups
8 Single DB Step-Overs
(50/35lbs; 24"/20")
9 Box Jumps
10 Medball Thrusters
(20/14lbs)
11 Goblet Squats
(24/16kg)
12 SA OH Rev. Lunges
(6 each arm; 24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Air Squat
2) Down Up
3) Inchworm
4) Plank to Bear

A. "Christmas Tag"
In a 35 min Window:
12 Single DB Step-Overs
12 Box Jumps
12 Dball Squats
12 Cals (each)
12 Wall Balls
12 Medball Thrusters
12 Dball over Shoulder
12 Cals
12 JUmping Lunges
12 Push-Ups
12 Knee Tucks
12 Medball Partner Tosses
12 Cals
200m Run (together)

12/24

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
10 Banded Pull-Aparts
5 Inchworms
10 Alt. BW Lunges

A. EMOM x 10
1) 3-5 Strict Chest to Bar's
2) :40 of Alt. Pistol Squats

B. Four Rounds of:
400m Run
20 DB Box Step-Overs
(50/35lbs; 24"/20")
60 DU's
24 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Inchworm
2) Plank to Pike
3) HR Push-Up
4) Cossack Squat
5) Alt. DB Snatches

A. In a 12 min Window:
10-8-6-4-2
2-4-6-8-10
Bench Press
BB Skull Crushers

B. "King of the HIll"
In a 16 min Window:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to OH
9 DB Front Squats
12 Cals (MC)

12/23

TUESDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA OH KB Carry
10/7 Cal Row
Followed by...
Three Sets of:
w/ an empty BB...
Tall Jerks x 3
Jerk Balance x 3

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 60%
4-6) 2 @ 70%
*2 sec pause in dip and recieving postion for all reps

B. Every 8 min, for 2 Sets:
21/16 Cal Row
15 Shoulder to OH
(95/65lbs)
9 Bar Muscle-Ups
15 Shoulder to OH
21/16 Cal Row
*Record 2 times

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Medball Rot. Tosses

A. EMOM x 12
:35 on/:25 off
1) DB Seasaw Rows
2) Toes to Post
3) BB Close Grip Curls
4) Slider Pike Ups

B. "Point Break"
In an 18 min Window:
Two Rounds of:
8 DB Rev. Fly's
10 Down Ups
12 KB Swings
14 Double DB Snatches
*200m Run between

12/22

MONDAY

HXBXplus

Warm Up
EMOM x 10
1) 100m Run
2) 12 Deadbugs
3) 12 Banded GM's
4) 12 Jumping Air Squats
5) :35 sec KB Farmers Hold

*Allow 5-6 min to Warm Up Part A

A. EMOM x 6
4 Sumo Deadlifts
@ 60-65%

B. In a 9 min Window:
For Max Reps...
1 Squat Clean
(135/95lbs)
2 Bar Facing Burpees
2 Squat Cleans
4 Bar Facing Burpees
3 Squat Cleans
6 Bar Facing Burpees
etc...

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Rev. Lunges
Followed by...
Tabata x 6
1) Banded Squat
2) Banded Monster Walk
3) Banded Lat. Lunge

A. In a 10 min Window:
Banded Back Squat x 6
*Build as comfortable

B. "Level Up"
In an 8 min Window:
8 Cal Row
8 DB Devil's Press
*Add 2 reps to both
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Alt. DB Snatches
*Add 2 reps to both

12/20

SATURDAY

HXBXplus

Warm Up
Three Rounds of:
w/ medicine ball...
10 Beahug Alt. Lunges
10 Bearhug Squats
10 Push Press
10 Deadbugs

A. In teams of 3...
For Max Reps:
In a 15 min Window:
Wall Balls (20/14lbs)
Toes to Bar
-5 min rest-
In a 15 min Window:
Devil's Press (50/35lbs)
Box Jumps (24"/20")
*Two partners work while the 3rd rests

HXBX

Warm Up
EMOM x 8
:35 on/:25 off
1) Cals
2) BW Step-Ups
3) Hollow Pulses
4) Plank to Bear w/ Side Kick

A. "Tag"
In a 35 min Window:
100 Cals (MC)
80 Dballs over the Shoulder
60 Single DB Step-Ups
40 Medball Partner Tosses
20 DB Devil's Press

12/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpee Broad Jumps
2) Hollow Rocks
3) KB Farmers Hold

A. Six Rounds of:
:20 on/:15 off
1) Ab-Mat Sit-Ups
2) DU's
3) Toes to Ring

B. For Time:
1000m Run
25 Burpee Broad Jumps
100m KB Farmers Carry
(24/16kg)
25 Burpee Broad Jumps
1000m Run
Goal < 22 min
*30 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Kang Squats
(Goblet Hold)
3) BW Rev. Lunges

A. In a 15 min Window:
10-8-6-4-2
2-4-6-8-10
Deadlifts
Sumo Squats

B. "King of the Hill"
In a 16 min Window:
16 Wall Balls
16 DB/KB Rev. Lunges
(Farmers Hold)
16 KB Swings
200m Run

12/18

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft KB Front Rack Carry
:30 sec Wall Sit
5 Kang Squats
(goblet hold)

A. "Squat Week 9"
In a 16 min Window:
Front Squats
1) 3 @ 55-60%
2) 2 @ 65-70%
3) 1 @ 75-80%
4) 3 @ 60-65%
5) 2 @ 60-65%
6) 1 @ 80-85%

B. Five Sets for Time:
3 Wall Walks
6 Back Squats
@ 65% of 1RM
12 Alt. DB Snatches
(50/35lbs)
*bar is taken from ground

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pikes
3) Cat/Cow
4) KB Windmill (left)
5) KB Windmill (right)

A. EMOM x 12
:35 on/:25 off
1) Banded Rows
(seated)
2) Russian Twists
3) KB SA Row
(left)
4) KB SA Row
(right)

B. "Level Up"
In a 15 min Window:
10 Cals (MC)
10 Ab-Mat Sit-Ups
10 DB Push Press
*Add 2 reps every round

C. "Pipeline"

12/17

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
5 SA Presses (left)
5 Windmills (left)
5 SA Presses (right)
5 Windmills (right)
10 HR Push-Ups

A. Horizontal Press
"Week 3"
Every 2 min, for 5 Sets:
Bench Press x 3
@ 80-85%

B. Eight Sets of:
For Max Reps...
(24 Intervals)
:20 on/:15 off
1) Cal Bike
2) DB Floor Press
(50/35lbs)
3) Russian KB Swings
(24/16kg)
*One score of Max Reps

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Rev. Lunges
Followed by...
Tabata x 6
1) Banded Kickbacks
(left)
2) Banded Kickbacks
(right)
3) Banded Hip Bridge

A. In a 12 min Window:
3 x 8 (minimum):
BB Hip Thrusts
*5 sec iso hold on last rep
Rom. Deadlifts

B. "King of Hill"
In a 16 min Window:
8 Burpees to a Plate
12 Plate Rev. Lunges
(goblet hold)
16 Plate G2O
20 Cals (MC)

12/16

TUESDAY

HXBXplus

Warm Up
Group 1)
2 min Bike
*Zone 2 pace
Group 2)
2 min AMRAP:
w/ an empty BB...
Muscle Clean x 3
Low Hang Squat Clean x 2
Front Squat x 1

A. "OLY Week 3"
Every 2 min, for 6 Sets:
Low Hang Squat Clean
1-2) 3 reps @ 50-60%
3-4) 2 @ 60-70%
5-6) 1 @ 70-80%

B. 15 min AMRAP:
9 Toes to Bar
6 Bar Facing Burpees
3 Thrusters (135/95lbs)

HXBX

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

A. In a 10 min Window:
3 x 10 (minimum):
Incline DB Press
Banded Tricept Ext.
Diamond Push-Ups
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Point Break"
In an 18 min Window:
Two Rounds of:
6 Push-Ups
8 Knee Tucks
(on floor)
10 Alt. DB Snatches
12 DB Hang C & J's
*200m Run between every 2 rounds

12/15

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Banded Pull-Aparts
2) Inchworms
3) Static Hang
4) Plank Shoulder Taps

A. EMOM x 10
1) 4-6 Strict Pull-Ups
2) 10 Alt. Pistol Squats
[or 12 Alt. Cossack Squats]

B. EMOM x 15:
For Max Reps...
1) Power Snatches
(135/95lbs)
2) Double Under's
3) DB Box Step-Overs
(50/35lbs; 24"/20")
4) Rest
5) Rest
*How to score
1 Snatch = 10 reps
1 DU = 1 rep
1 Step-Over = 5
*One score of max reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded Squats
2) Monster Walk
(forward)
3) Monster Walk
(backward)

A. In a 15 min Window:
10-8-6-4-2
2-4-6-8-10
Back Squats
Russian KB Swings

B. "Tag"
In a 20 min Window:
10 Cals (MC)
40 Dball Squats
10 Cals (MC)
40 Box Jumps
10 Cals (MC)
40 Thrusters

12/13

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
10 Cossack Squats
10 Down Ups
10 Deadbugs

A. 30 min AMRAP:
In teams of 2...
"You Go, I Go Fashion"
20/15 Cal Row
20 Wall Balls
(20/14lbs)
200m Run
20 Ab-Mat Sit-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded Squats
(mini bands)
2) Medball Squats
(Goblet Hold)
3) Plate Jumps

A. "Tag"
In a 30 min Window:
40 Burpee Box Jumps
60 Wall Balls
80 Medball Step-Overs
100 Cals (MC)

12/12

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Burpees
3) Plank to Pikes
Followed by...
EMOM x 3
Tall Jerk x 3
+
Jerk Balance x 3

A. Every :90 sec, for 6 Sets:
Split Jerk
1-3) 2 @ 55%
4-6) 1 @ 65%
*2 sec pause in receiving position for all reps

B. In a 12 min Window:
As many reps as possible...
1 Bar Facing Burpee
1 Shoulder to OH (115/85lbs)
1 Pull-Ups
2 Bar Facing Burpees
2 Shoulder to OH
2 PUll-Ups
etc...
*add one rep to all mvnts each round

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) SL Hip Bridge
(left)
2) SL Hip Bridge
(right)
3) Banded Monster Walk
(forward)
4) Banded Monster Walk
(backward)

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 DB Rom. DL between each

B. "Kiing of the Hill"
In a 16 min Window:
100m Run
50m KB Farmers Carry
20 BB Step-Ups
(Back or Front Rack)
20 Cals (MC)

12/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:20 sec Hollow Hold
:20 sec Superman Hold
50ft Monster Walk
(25ft forward/backward)
*use new mini bands
15 Banded Sumo Stance GM's

*Allow 6 min to Warm Up Part A

A. EMOM x 8
4 Sumo Deadlifts
@ 50-55%

B. Two Sets of:
3 min on/1 min off
1) 400m Run
Max DU's in remaining time

2) 400m Run
Max Russian KB Swings in remaining time
(24/16kg)
*Record all 4 rep totals

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Plank Hold
3) Plank to Pike
4) Medball Act.

A. In a 10 min Window:
3 x 10 (minimum):
Close Grip Bench Press
Box Dips
Tempo Deficit Push-Ups
immediately into...
Six Rounds of:
:30 on/:20 off
1) Medball Partner Toss
2) Medball Rot. Toss
3) Medball Rot. Toss

B. "EMOM Mania"
(12 Intervals)
:40 on/:20 off
1) Row or Bike
2) DB Floor Press
3) Row or Bike
4) Leg Pulses

C. "Pipeline"

12/10

WEDNESDAY

HXBXplus

Warm Up
Three Sets of:
10 Down Ups
:15 sec Bike
10 Jumping Air Squats

A. "Power Output Intervals"
Every 3 min, for 2 Sets:
(3 each)
1) 20/15 Cal Bike Sprint
2) 20/15 Cal Row Sprint

B. "Full Body Hypertrophy"
EMOM x 12
1) 8 Seesaw DB Bench Press
(8 each arm)
2) 4-6 Jefferson Curls
3) 10-12 Ring Rows
4) 8-10 BB Wheel Rollouts
-rest 2 min-
EMOM x 9
1) 12-15 DB OH Tricep Ext.
2) 12-15 BB Curls
(on knees)
3) :30 sec Hollow Hold

HXBX

Warm Up
In a 3 min Window:
Bike or Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) GM's
3) Squat Cleans
(Focus on Form)

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Banded Deadlifts x 8
*Focus on a load that allows you to move easily with good form for all reps

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row

2) AMRAP:
6 SA DB Push Press
(6 each arm)
12 Alt. DB Snatches
18 Wall Balls

12/9

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Sit
2) KB Front Rack Carry
3) Cossack Squats

A. "Squat Week 8"
In a 20 min Window:
Front Squats
1) 3 @ 65-70%
2) 2 @ 75-80%
3) 1 @ 85-90%
4) 3 @ 70-75%
5) 2 @ 80-85%
6) 1 @ 90-95%
*Includes Warm Up Time

B. Three Rounds for Time:
200m Run
10 Toes to Bar
10 Power Cleans
(135/95lbs)
10 Toes to Bar
Goal < 12 min
15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rock Back Rotation
(left)
2) Rock Back Rotation
(right)
2) Plank to Bear w/ side kick
3) L-Sit to Low Boat

A. In a 10 min Window:
3 x 10 (minimum):
Inverted Row
KB Pendlay Row
L-Sit to Low Boat

B. "King of the Hill"
In a 16 min Window:
12 Cal Row
6 Lat Burpees over Row
12 Turkish Get-Ups
(6 each arm)
6 Pull-Ups

12/8

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber PU's
10 Cat/Cows
15 Banded Pull-Aparts

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
@ 70-75%

B. 20 min AMRAP:
15/12 Cal Bike or Row
10 Stationary Dips
5 Burpee Box Jump Overs
(30"/24")
6 Bar Muscle Ups
[Scale = 10 Pull-Ups]

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Speed Skaters
4) Cross Leg Bridge w/ Toe Tap (left)
5) Cross Leg Bridge w/ Toe Tap (right)

A. In a 12 min Window:
3 x 8 (minimum):
Back Squat
Bulg. Split Squat
(8 each leg)
Plate Elev. Calf Raises
(DB Farmers Hold)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Dball Box Jump Overs
3) KB Squat + Rot. Lunge

(Goblet Hold)
4) Wall Sit
5) Superman Pulses

12/6

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ a light DB...
1) Alt. DB Snatches
2) OH Alt. Rev. Lunges
(left)
3) OH Alt. Rev. Lunges
(right)

A. Eight Rounds for Time:
20 Alt. DB Snatches
950/35lbs)
20 SA DB OH Alt. Rev. Lunges
(50/35lbs; 10 each)
20 Cal Bike
36 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
1200m Run (Buy-In)
(200m Intervals)
directly into...
AMRAP:
80 Box Jumps
80 DB Deadlifts
80 DB Hang Power Cleans
80 DB Shoulder to OH

12/5

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Bench Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 DB Devils Press
(50/35lbs)
12 DB Hang C & J's
18 Cal Row

HXBX

Warm Up
Tabata x 10
1) DB Alt. Snatches
(light)
2) Kang Squats
3) Rom. DL
4) Goblet Hold Squats
5) Hollow Hold

A. Every :90 sec, for 5 Sets:
Deadlift x 6
*build as comfortable

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
8 Lat. Burpees over Bar
*Add 2 reps to all mvnts

C. "Pipeline"