1/2

FRIDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Side Plank
(each side)
10 Deadbugs
10 DB Death March

*Allow 6-7 min to Warm Up Part A

A. EMOM x 6
2 Sumo Deadlifts
@ 70-75%

B. EMOM x 10
1) :50 sec Bike or Row
2) 15 Russian KB Swings
(30/24kg)
-rest 2 min-
EMOM x 10
:50 sec Bike or Row
2) 15 Wall Balls
(20/14lbs)
*Not Scored

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1)

B. "Point Break"
In an 18 min Window:
8 DB Burpee Deadlift Step-Ups
16 DB Hang Power Cleans
8 DB Shoulder to OH
16 Box Jump-Overs
*18 Cals (MC) at the top of every 6 min

12/31

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Snatch Grip DL
2) Hang Power Snatch
3) OH Squat
Followed by...
EMOM x 8
:35 on/:25 off
1) Single DB Step-Ups
2) Lat. Burpees over Bar
3) Down Ups
4) Plank (on hands)

A. "The Countdown"
10-9-8...1
Hang Snatches (95/65lbs)
Box Jumps (24"/20")
Push-Ups
Sumo DL High Pull

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) DB Alt. Snatches
(light)
3) Goblet Squats

A."Tag"
In a 31 min Window:
12 Cals (MC)
31 Wall Balls
25 Box Jumps
12 Cals (MC)
31 Medball Step-Ups
25 KB Goblet Squats
12 Cals (MC)
31 Ab-Mat Sit-Ups
25 Push-Ups

12/30

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Inchworms
10 Cal Row
5 Down Ups
10 Cal Bike

A. In a 2 min Window:
20/16 Cal Bike
Max Shuttle Run
[1 rep=25ft]
-2 min rest-
In a 2 min Window:
300ft Shuttle Run
Max Cal Row
-2 min res-
In a 2 min Window:
20/16 Cal Row
Max Cal Bike

B. "Full Body Hypertrophy"
EMOM x 12
1) 8-12 DB Bench Press
2) 8-12 DB Bent Over Row
3) 8-12 BB Ab Rollouts
4) 8-12 KB Jefferson Curls

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 10 min Window:
Pull-Ups x 5
DB Floor Press x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
30 Russian KB Swings

12/29

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
:30 sec Wall Sit
5 Goblet Kang Squats
10 Empty BB GM's

A. "Squat Week 10"
In a 20 min Window:
Establish a 1RM
Front Squat

B. 10 min AMRAP:
5 Bar Muscle-Ups
[scale= 15 C2B's]
25ft DB Walking Lunges
(50/35lbs; Front Rack)
30 DU's
25ft DB Walking Lunges

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squat
Rounds 4-6:
5 Back Squat
*build in weight as comfortable

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

2) AMRAP:
5 Deadlifts
5 G2O
5 Lat. Burpees over Bar

12/27

SATURDAY

HXBXplus

Warm Up
2 min Bike or Row
1 min Down Ups
2 min Bike or Row
1 min Air Squats
2 min Bike or Row

A. For Max Reps:
In teams of 2...
4 min Cal Row
3 min Wall Balls
(20/14lbs)
2 min Box Jump Overs
3 min Wall Balls
4 min Cal Row
-rest 4 min-
4 min Cal Bike
3 min Deadlifts
(135/95lbs)
2 min Double Unders
3 Max Deadlifts
4 min Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 30 minute Window:
90 Cals (MC)
80 Air Squats
70 KB Sumo DL's
60 Bulg. Split Squat Jumps
50 Wall Balls
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpee Broad Jumps

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"