12/15

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Scap Push-Ups

A. 4x8:
DB Bent Over Row @3231
DB Rev. Flys
Banded Pull-Aparts
(w/ 2 sec pause at top)

B. 24 min AMRAP:
400m Run
10 DB DL's (50/35lbs)
20 Alt. DB Snatches

HXBX

Warm Up
Tabata x 12
1) Cobra
2) High Knees
3) Scap Push-Ups
4) Butt Kickers

A. Four Sets:
DB Bent Over Row x 8
(w/ 2 sec pause at top)
DB Rev. Flys x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Toe Touches

B. "Level Up"
In a 9 min Window:
Max Cal Row
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Burpees over DB's
*add one rep to each mvnt

12/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Air Squats
2) Cobra

A. EMOM x 9
1) DB Rev. Lunges
(Farmers Hold)
2) DB Hip Thrusts
3) Air Squats
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Toe Touches

B. Four Rounds for Time:
10 DB Step-Ups (50/35lbs)
20 Box Jumps
30 KB Swings
*20 min TIMECAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Air Squats
2) Rev. Lunges

A. EMOM x 6
:40 on/:20 off
1) Split Squats
(:20 each)
2) Goblet Squats @4241
3) DB Hip Thrusts

B. "Tag"
In a 24 min Window:
You Go, I Go fashion:
100m Run
6 Box Jump Overs
8 DB Goblet Squats
10 Alt. DB Snatches

12/12

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles

B. 30 min AMRAP:
In teams of 2...
You Go, I Go fashion
100m Run
10 Burpees
10 Box Jumps
10 DB Hang Squat Cleans
*each person completes each mvnt to complete 1 full round

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Plank Walks
(up downs)

B. "Tag"
In a 30 min Window:
100m Run
8 Burpees
8 Step-Ups
8 Box Jumps
100m Run
8 DB DL's
8 DB Hang Cleans
8 Push Press

12/11

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Burpees
2) Plank to Pike

A. 3x10
DB Curls @323X
DB Floor Skull Crushers

B. For Time:
500m Row
50 DB Clean & Jerks
100 Air Squats
500m Row

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Plank to Pike
4) Scap Push-Ups

A. 4x12
DB Curls
DB Floor Skull Crushers

B. "Level Up"
In a 9 min Window:
250m Row
5 Devils Press
*add one rep to Devils Press every round
-3 min rest-
In a 9 min Window:
50 Single Unders
10 Banded Pull-Aparts
*add 5 Pull-Aparts each round

12/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Plank to Pike
3) Air Squats

A. Three Sets:
Strict Press x 12
Followed by...
Six Rounds:
:20 on/:15 off
1) Weighted SL Sit-Ups
2) Leg Pulses

B. 18 min AMRAP:
800m Run Buy-In
Followed by...
AMRAP of:
6 Goblet Squats
12 SA Push Press
(6 each arm)
24 KB Swings

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Plank to Pike
3) Air Squats

A. Six Rounds:
:20 on/:15 off
1) Bicycles
2) Hollow Rocks

B. "Tag"
In a 25 min Window:
100m Run
10 KB Swings
10 Goblet Squats
10 KB Push Press
(5 each arm)

12/9

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Air Squats

A. 4x12
Banded Push-Ups
DB Floor Press

B. 40-30-20-10
Alt. DB Snatches (50/35lbs)
Push-Ups
*20 min TIMECAP

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Air Squats

A. EMOM x 6
:40 on/:20 off
1) Push-Ups
2) DB Floor Press


B. "Partner Frenzy"
Every 2 min, for 24 min:
(1:40 sec on/:20 off)
1) Row
2) 6 DB Alt. Snatches
12 Box Jumps

12/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Scap Push-Ups
3) High Knees

A. Four Sets:
KB Bent Over Row x 8
Banded Pull-Aparts x 12
Flutter Kicks x 24

B. 20 min AMRAP:
200m Run
10 Ab-Mat Sit-Ups
20 KB Swings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Plank Shoulder Taps
3) Scap Push-Ups

A. EMOM x 9
:40 on/:20 off
1) KB Seasaw Row
2) Banded Pull-Aparts
3) Banded Hammer Curls

B. "Point Break"
In a 20 min Window:
10 V-Ups
20 Burpees
10 SA Bent Over Row (each)
20 KB Swings
*400m Run at the top of each 5 min Window

12/7

MONDAY

HXBXplus

Warm Up
10 Cal Bike
Followed by...
Tabata x 4
1) Rev Lunges
2) Air Squats

A. Four Sets:
SL DB DL x 8 (each leg)
DB Split Squats x 12 (each leg)

B. For Time:
40 Front Squats (50/35lbs)
10 Cal Bike
30 Front Squats
10 Cal Bike
20 Front Squats
10 Cal Bike
10 Front Squats
10 Cal Bike
*20 min TIMECAP

HXBX

Warm Up
100m Run
Tabata x 9
1) Rev. Lunges
2) Burpees
3) Air Squats
4) Plank Shoulder Taps

A. EMOM x 12
:40 on/:20 off
1) Jumping Alt. Lunges
2) DB Front Squats
3) Single Leg DL's
4) Split Squats
(:20 each leg)


B. "Level Up"
In a 9 min Window:
5 Cal Bike or 10 Cal Row
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Over the Shoulder
*add on rep to the Dball mvnt

12/5

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Single Unders
3) Light Alt. DB Snatches

A. Six Rounds:
:20 on/:15 off
1) Flutter Kick
2) Leg Pulses

B. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion:
25 DU's or 50 SU's
10 Box Jumps
100m Run
10 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Light DB Clean & Jerks
2) Light Alt. DB Snatches
3) Jumping Knee Tucks

A. "Tag"
In a 35 min Window:
You Go, I Go Fashion...
200m Run
6 DB Devils Press
8 DB Clean & Jerks
10 DB Push Press

12/4

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) High Knees
2) Air Squats
3) Rev. Lunges
4) light Ball Slams

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) SL Glute Thrusts
(:30 each leg)

B. 8 min AMRAP:
5 Dball Squats (heavy)
10 Dball over Shoulder
-2 min rest-
8 min AMRAP:
250m Row
10 Burpees over Rower

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Rev. Lunges
2) Rom. Deadlifts (light)

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) Rom. Deadlifts

B. "Point Break"
In an 18 min Window:
10 Reverse Lunges
(goblet hold)
20 Russian KB Swings
*200m Run at the top of every 3 min

12/3

THURSDAY

HXBXplus

Warm Up
400m Run
Tabata x 4
1) Cobra
2) Plank to Pike

A. 3x12
DB Strict Press
DB Shoulder Fly's
Hollow Rocks

B. 20 min AMRAP:
400m Run
15 Ab-Mat Sit-Ups
30 DU's or 60 SU's

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Cobra
3) High Knees

A. In a 5 min Window:
10-9-8...1
Strict Press
followed by...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Leg Pulses

B. "Level Up"
In a 7 min Window:
5 Dballs Over the Shoulder
5 Dball Squats
*add one rep to both movements
-3 min rest-
In a 7 min Window:
50 Single Unders
10 Ab-Mat Sit-Ups
*add 5 sit-ups each round

12/2

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Shoulder Taps

A. 4x10
DB Curls
DB Skull Crushers
Banded Push-Ups

B. For Time:
1000m Row Buy-In
followed by...
Five Rounds of:
6 DB Hang Squat Cleans
(50/35lbs)
8 Front Squats
12 Push Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Burpees
2) Air Squats

A. 3 x 12
DB Curls
DB Skull Crushers
Banded Hammer Curls

B. "Tag"
In a 25 min Window:
Teams of 2
You Go, I Go Fashion...
100m Run
6 Box Jumps
8 Alt. DB Snatches
10 Air Squats

12/1

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 4
1) SA G2O (left)
2) SA G2O (right)

A. 3 x 10
DB Rev. Flys
DB BOR (2 sec pause)

B. For Time:
100 DB Thrusters (50/35lbs)
*5 burpees at the top of every minute

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank Shoulder Taps

A. 4x12
DB Rev. Flys
DB SA Curls
V-Ups

B. "Level Up"
In a 9 min Window:
100m Run
5 DB Thrusters
*add one rep to thrusters
-3 min rest-
In a 9 min Window:
100m Row
10 Plank Kick Throughs
*add two reps to PKT

11/30

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Burpees
2) Hollow Hold

A. Every :90 sec, for 9:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)
3) Plank

B. Four Rounds For Time:
500m Row
20 Double KB DL (24/16kg)
20 KB Swings
*20 min TIMECAP

HXBX

Warm Up
Tabata x 9
1) High knees
2) Rev. Lunges
3) Plank to Pike

A. Every :90 sec, for 9:
1) Reverse Lunges
(farmers hold)
2) Front Squats
(goblet hold)
3) Single Leg Glute Thrusts

B. "Point Break"
In a 20 min Window:
5 KB Suitcase DL (each)
10 SA Push Press (each)
20 KB Swings
*10 Burpees at the top of every 2 min

11/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Mountain Climbers
3) Air Squats

B. 30 min AMRAP:
Partner 1 completes...
15 Cal Bike
Partner 2 completes...
ARMAP style:
6 Alt. DB Snatches
12 SA Push Press
(6 each arm)
24 DU's or 48 SU's

HXBXW

arm Up
Group 1)
Bike or Row
Group 2)
400m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
15 Cal Bike or 25 Cal Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders

11/27

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) HR Push-Ups
3) Light DB G2O

A. 4x12
DB Floor Press
DB Skull Crushers

B. "Double DB DT"
10 Rounds for Time:
12 DB Deadlifts (50/35lbs)
9 DB Hang Cleans
6 DB Push Jerks
*18 min TIMECAP

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Burpees

A. 3x10
Banded Push-Ups
DB Floor Press
DB Skull Crushers

B. "Point Break"
In a 20 min Window:
9 DB Deadlifts
9 Burpees
9 DB Squat Cleans
9 Burpees
9 DB Push Press
9 Burpees
*400m Run at the top of every 5 min

11/26

THURSDAY

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) High Knees
3) Plank to Pike

A. Six Rounds:
:20/:15
1) Hollow Hold
2) SL V-Ups
3) Toe Touches

B. "Thanksgiving Bash"
In a 30 min Window:
In teams of 2
You Go, I Go...
7 DB Thrusters
8 DB Step-Ups
9 Box Jumps
100m Run

11/25

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) Plank to Pike
3) Reverse Lunges

A. Every :90 sec, for 9:
1) Plank Rows
2) SA Push Press
3) Rom. Deadlifts

B. For Time:
21-15-9
Devil's Press
*Must complete a 400m Run after each round (3 total)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. Every :90 sec, for 9:
1) Split Squats
(:30 sec each)
2) Plank Rows
3) Strict Press
(until failure then switch to push press)

B. "Level Up"
In a 9 min Window:
150m Row
5 Devils Press
*add on rep to Devils Press
-3 min rest-
In a 9 min Window:
5 Burpees
5 Medball Cleans
*add one rep to both mvnts

11/24

TUESDAY

HXBXplus

Warm Up
200 Run
Followed by...
Tabata x 6
1) Burpees
2) SA KB Swings
3) SA KB Swings

A. x12
Seasaw Row
Banded Pull-Aparts
Banded Hammer Curls

B. 16 min AMRAP:
5 Burpees
10 HR Push-Ups
15 KB Swings
*200m Run at the top of evey 4 min

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. 3x8
DB Bent Over Row
Banded Pull-Aparts
Banded Hammer Curls
(2 sec pause at the top of all movements)

B. ""Point Break""
In an 18 min Window:
6 KB Turkish Get-Ups
12 KB Swings
*:30 sec Mountain Climbers at the top of each 3 min

11/23

MONDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. 10-9-8...1
Squat Cleans
*5 V-Ups between each

B. Two Rounds for Time:
800m Row
25 Front Squats (50/35lbs)
50 DU's or 100 SU's
*20 min TIMECAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. 10-9-8...1
DB Squats
*5 V-Ups between each

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Dball Over Shoulder
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Alt. DB Snatches
*add 2 snatches each round