1/20

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank (left)
3) Side Plank (right)
4) Hollow Hold
5) Superman Hold
6) Broad Jumps

*Allow 8 min to Set Up/Warm Up Part A

A. "Dr. King"
30 min AMRAP:
In teams of 2...
1968m Row (Buy-In)
*Split between partners
In remaining time...
(Alt. Movements)
8 Deadlifts (2225/155lbs)
28 Box Jumps
(24"/20")
63 DU's or 126 SU's
*Partner A does DL, partner B does box jumps, partner A does DU's, partner B does DL, etc.
(08/28/1963 was the year MLK delivered his iconic speech at the March of Washington)

Warm Up

Tabata x 6

1) High Knees

2) Butt Kickers

3) Inchworms

Followed by...

EMOM x 4

:35 on/:25 off

1) Banded GM's

2) Banded Squats

A. "Tag"

In a 39 min Window:

39 DB Thrusters

39 DB Hang C & J's

(same pair as thrusters)

39 Wall Balls

39 KB Swings

39 Lat. Jumps Over DB's

39 Cals (MC)

*Split reps however youd like

1/18

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by....
Tabata x 4
1) KB Sumo DL
2) KB Russian Swing
3) KB Goblet Squat
4) Single KB Thruster

*Must start Part A by 9:15AM

A. Six Rounds for Time:
In teams of 2...
*You Go, I Go Fashion
500m Row
400m Run
30 KB Sumo DL
(32/24kg)
25 Wall balls
(20/14lbs)
20 Push-Ups
*Partner A does row, Partner B does run, etc...Every round partners should be on opposite mvnts
[45 min TIME CAP]

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

1/17

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ PVC Pipe...
Pass Throughs x 10
OH Squat x 8
Hang Squat Snatch x 6
Low Hang Squat Snatch x 4
Followed by...
Tabata x 2
Hang Squat Snatch
+
Low Hang Squat Snatch

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Hang Squat Snatch
+
Low Hang Squat Snatch
*Start around 70% and build to 85% of 1RM
directly into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these between 87-90% of 1RM

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 KB Snatches
(24/16kg; 9 each arm)
12 Chest-to-Bars

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

1/16

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
directly into...
Tabata x 6
1) Plate Jumps
2) Handstand Hold
3) Inchworms

A. For Time:
1000m Row
100 DU's
400m Run
25 Strict HSPU's
400m Run
100 DU's
1000m Row

B. "Pipeline
*If time allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. EMOM x 12
:35 on/:25 off
1) DB Strict Press
2) Hollow Pulses
3)Shoulder Fly's
4) Banded Pull-Aparts

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

1) Row

2) AMRAP Style...
6 Burpees to Plate
8 KB Swings
10 Plate G2O

1/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Medball Hamstring Curl
3) Medball Kang Squats
(goblet hold)
4) Burpees

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 5
directly into...
2A. One set of:
Back Squat x Max Reps
@ 5-10% drop
*compare results from last week

B. 12 min AMRAP:
12 DB Front Squats
(50/35lbs)
12 Toes to Bar
12 Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Air Squats
3) Cossack Squats
4) Side Plank
(left)
5) Side Plank
(right)

A. EMOM x 10
:35 on/:25 off
1) KB/DB Rom. DL
2) 1 Burpee
+
5 Air Squats
3) KB Windmill
(left)
4) KB Windmill
(right)
5) Tempo Goblet Squats
@ 313X

B. "Tag"
In a 20 min Window:
8 Single DB Step Ups
10 KB Sumo DL
12 Push-Ups
14 Cals (MC)

1/14

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) Cossack Squat
4) SA DB OH Hold
(left)
5) SA DB OH Hold
(right)
6) Bike

A. Three Sets for Max Reps:
:60 on/:60 off
1) Cal Bike
2) DB Push Press
(50/35lbs)
3) DB Power Cleans

B. Four Sets of:
Ring Dips x 8-12
Chin Ups x 8-12
(Rev. Grip PU's)

HXBX

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

A. In an 8 min Window:
Barbell Bent Over Row x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
30 DB Hang Clean & Jerks
(15 each arm)
30 Wall Balls
200m Run

1/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Shoulder Taps
2) Russian Baby Makers
3) Handstand Hold
4) Frog Pumps

A. In a 16 min Window:
Four Sets of:
Deadlift x 6
@ 75%

B. 15 min AMRAP:
3 Wall Walks
12 DB Snatches
15 Box Jump-Overs

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 10 min Window:
Back Squat x 6
KB Curtsy Lunges x 12

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Dball Box Jump Overs
24 Double DB Snatches
24 DB Front Squats
*Break up reps however you'd like

1/11

THURSDAY

HXBXplus

Warm Up
EMOM x 12
:35 on/25 off
1) Row
2) BW Walking Lunges
3) Deadbugs
4) Bear Crawl

A. 30 min AMRAP:
In teams of 2...
400m Run (together)
30 KB Swings
(24/16kg)
20 Toes to Bar
10 Wall Walks
*15 swings each, 10 T2B each, 5 wall walks each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. "Tag"
In a 35 min Window:
100 Cals (MC)
100 Wall Balls
100 DB Hang Clean & Jerks
100 Push-Ups

1/10

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Kang Squat
2) Rom. DL
3) Frog Pumps

*Allow 5 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 4
*Build to a heavy
direcly into...
2A. One Set of:
Back Squat x Max Reps
@ 5-10% drop of heaviest set from 1A

B. For Time:
75/60 Cals (MC)
75 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Inchworms x 10
Banded GM's x 10

A. EMOM x 6
:35 on/:25 off
1) Curtsy Lunges
2) Frog Pumps

B. "Tag"
In a 24 min Window:
5 BB/DB Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
200m Run

1/9

TUESDAY

HXBXplus

Warm Up
Tabata x 8
w/ PVC Pipe...
1) Pass Throughs
2) OH Squats
3) Hang Power Snatch
4) Hang Squat Snatch
Followed by...
One Round of:
w/ an empty BB...
3 Muscle Snatch
4 OH Squat
5 Snatch Balance

*Allow 6 minutes to Warm Up Part A

A. Every 4 min, for 8 Sets:
For Max Load...
(32 minutes)
400/350m Row
3 Ring Muscle-Ups
[Scale= 6 Pull-Ups]
3 Snatches
*Only 3 attempts on Snatch; add up total load lifted over all 8 sets

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. EMOM x 12
:35 on/:25 off
1) Close Grip Bench Press
2) Mountain Climbers
3) DB Skull Crushers
(on floor)
4) Knee Tucks
(on floor)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

1/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Ups
2) KB Sumo DL
3) Empty BB OH Hold

*Allow 5 min to Warm Up Part A

1A. Every :90 sec, for 2 Sets:
Press in Split Jerk Position x 5
immediately into...
2A. Every :90 sec, for 6 Sets:
Split Jerk x 3
*Build as comfortable

B. 12 min AMRAP:
40 DU's
10 Power Cleans (95/65lbs)
15 Push Presses

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 10 min Window:
Deadlift x 8
*Build as comfortable

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to Devil Press

1/7

SUNDAY

HXBXplus

Warm Up
500m Row
Followed by...
One Round of:
:30 sec of each...
Wall Sit
Air Squats
Banded GM

*Allow 6 min Warm Up Part A

A. Every 2 min, for 3 Sets:
Deadlift x 8

B. For Time:
1000m Row
40 KB Sumo Deadlifts
(24/16kg; Pair)
40 KB Alt. Rev. Lunges
(same pair)
40 KB Sumo Deadlifts
(same pair)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Bicycles
3) DB Rev. Fly's
4) SL V-Ups

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's

01/06

MONDAYHXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
6 KB Goblet Kang Squat
12 KB Russian Swings

A. EMOM x 4
:35 on/:25 off
Goblet Cossack Squats

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

A. Four Rounds for Time:
400m Run
12 DB Thrusters (50/35lbs)
9 Strict Pull-Ups

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls

1/4

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:35 on/:25 off
1) Bike (easy)
2) Wall Sit
3) Banded Pull-Aparts
4) Plate OH Squats

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

A. Three Sets for Max Reps:
(18 Intervals)
:60 on/:60 off
1) Cal Bike
2) Burpee Box Jumps
(24"/20")
3) Alt. DB Snatches
(50/35lbs)
4) Pull-Ups
5) Front Squats
(135/95lbs)
6) Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Burpees
2) Cossack Squats
3) DB/KB GM's

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) DB/BB Clusters
4) Hollow Pulses
5) HR Push-Ups
6) DB/BB Push Press

1/3

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) KB Swings (light)
Followed by....
Tabata x 6
w/ an empty BB...
1) Snatch DL to Mid Thigh
2) Hang Squat Snatch
3) Squat Snatch

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
2 Reps of...
Hang Squat Snatch
+
Squat Snatch
immediately into...
EMOM x 4
Squat Snatch x 2
*Focus on perfect reps recieving in a strong, balaced position

B. For Time:
15 Squat Snatches (115/75lbs)
30 Toes to Bar
12 Squat Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar

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) 12 Deadlifts
2) Rot. Medball Slams
x :60 sec
3) Banded Hamstring Curl x :60 sec

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

1/2

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Medball Thoracic Opener
2) Plank Hold
(on medball)
3) Medball Strict Press

A. EMOM x 12
:35 on/:25 off
1) Banded Tricep Ext.
2) Alt. DB Hammer Curls
3) Seated DB Strict Press

B. Every 6 min for 3 sets:
(18 minutes)
400m Run
15 Push-Ups
30 DU's

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 9 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 DB Deadlifts
10 Alt. DB Snatches
15 KB Swings
20 Cals (MC)

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)