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

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