1/7

THURSDAY

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)
*RETEST from 11/25

HXBX

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

A. 10-9-8...1
Banded Push-Ups
*5 SA Upright Chest Fly's between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Mountain Climbers
2) Bicycles
3) Hollow Hold

B. In a 20 min Window:
10 Single DB Step-Ups
20 SA DB Clean & Jerks
(10 each)
100 Single Unders
*200m Run at the top of every 4 min

1/6

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Plank on Hands
2) Burpees
3) Air Squats

A. 4x8
DB Floor Press @313X
Banded Push-Ups
*band wrapped around back and in both hands to create resistance when pushing up

B. 0:00-9:00
21-15-9
Cal Row
DB Clean & Jerks (50/35lbs)
at the 9:01 mark...
21-15-9
Burpees
Dball over Shoulder (heavy)
*recording 2 times. If they do not finish work in 9 min window they must immediately switch to next workout and record reps completed
*RETEST 09/30 & 11/11

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) DB Rev. Lunges
(Farmers Hold)
2) Plank Rows
3) Strict Press
(until failure than 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 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts

1/5

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)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Turkish Get-Ups (each)
10 KB Push Press (each)
15 KB Swings
*12 Single Leg V-Ups at the top of every 3 min

1/4

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
*RETEST from 11/23

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
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
4 Goblet Hold Step-Ups
6 Box Jumps
8 Alt. DB Snatches
10 Jumping Lunges

1/2

SATURDAY

HXBXplus

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

A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)

B. 30 min AMRAP:
In teams of 2...
You Go, I Go fashion:
100m Run
5 Single Arm Thrusters (each)
10 Box Jumps
20 DU's or 40 SU's

HXBX

Warm Up
A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)

B. "Level Up"
In a 10 min Window:
100m Run
5 Dball Box Jump Overs
*add one rep to dball mvnt each round
-3 min rest-
In a 10 min Window:
5 Cal Row
5 KB Thrusters
*add one rep to both mvnts each round

1/1

FRIDAY

HXBX

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

A. 4x10
DB Skull Crushers
DB SA Curls
Banded Hammer Curls

B. "2021"
In a 20:21 Window:
You Go, I Go Fashion...
(Split reps between them however they like)
20 Burpees
21 DB Front Squats
20 Devils Press
21 DB Sumo DL High Pulls

12/31

THURSDAY

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Cobra
A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Scissor Kicks
3) Mountain Climbers

B. "Tag"
In a 30 min Window:
6 Jumping Squats
8 Alt. DB Snatches
10 Jumping Lunges
12 Box Jumps
100m Run

12/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra

A. 4x12:
KB Floor Press
KB Upright Chest Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL Sit-Ups

B. Two Rounds for Time:
400m Run
40 Push-Ups
500m Row
40 KB Swings

HXBX

Warm Up
5 min AMRAP:
100m Run
5 HR Push-Ups
10 Plank Shoulder Taps

A. 4x10
Banded Push-Ups
SA KB Floor Press
(10 each)

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*increase one rep each round
-3 min rest-
In a 9 min Window:
5 Cal Row
5 Push-Ups
*increase one rep to both mvnts each round

12/29

TUESDAY

HXBXplus

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

A. Five Sets:
DB Bent Over Row x 8
DB Rev. Fly's x 12
Flutter Kicks x :20 sec

B. 15 min AMRAP:
200m Run
6 Devil's Press
12 DB Step-Ups

HXBX

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

A. In a 12 min Window:
10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Heel Touches

B. "Point Break"
In a 18 min Window:
6 Burpee Box Jumps
8 DB Step-Ups
10 DB Man Makers
*:40 sec plank at the top of every 4 min

12/28

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Inchworms
2) Rev. Lunges
3) Air Squats

A. EMOM x 9
:40 on/:20 off
1) Split Squats
(:20 sec each)
2) Glute Bridges
3) Jumping Lungea

B. Four Rounds for Time:
500m Row
6 DB Front Squats (50/35lbs)
9 DB Hang Cleans
12 DB Push Press

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Rev. Lunges
3) Air Squats

A. Four Sets:
DB Front Squats x 8
DB Split Squats x 12
(6 each leg)
(Farmers Hold)

B. In a 24 min WIndow:
"Partner Frenzy"
Partner 1 completes...
15 Cal Row
Parter 2 completes...
AMRAP style:
6 DB Deadlifts
8 DB Front Squats
10 DB Alt. Snatches

12/26

SATURDAY

HXBX

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

A. Six Round:
:20 on/:15 off
1) Hollow Rocks
2) Toe Touches
3) Leg Pulses

B. "Tag"
In a 30 min Window:
100m Run
6 Jumping Lunges
8 DB Hang Power Clean & Jerks
10 Box Jumps

12/25

FRIDAY

No Classes

Merry Christmas!

12/24

THURSDAY

HXBX

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

A. Six Rounds:
:20 on/:15 off
1) DB Rotations
2) Mountain Climbers
3) Plank Kick Throughs

B. "12 Days of Christmas"
In a 40 min Window:
In teams of 2...
100m Run
2 Burpees
3 HR Push-Ups
4 DB Step-Ups
5 Box Jumps
6 Jump Squats
7 DB Deadlifts
8 DB Curls
9 DB Bent Over Row
10 DB Push Press
11 Dips
12 V-Ups

12/23

WEDNESDAY

HXBXplus

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

A. EMOM x 9
:40 on/:20 off
1) DB Floor Press @ 41X1
2) Banded Push-Ups
3) Flutter Kicks
(accumulate as much working time as possible)

B. 20 min AMRAP:
200m Run
10 DB Step-Ups (50/35lbs)
20 Box Jump Overs

HXBX

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

A. Four Sets:
DB Floor Press x 8 @41X1
Banded Push-Ups x 10
Hollow Hold x :20 sec

B. "Point Break"
In a 20 min Window:
6 Burpee Box Jumps
12 Single DB Step-Ups
(hold DB any way)
24 Alt. DB Snatches
*200m Run at the top of every 4 min

12/22

TUESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
1) Cobra
2) Push-Ups
3) Air Squats

A. Three Sets:
DB Rev. Flys x 12
Banded Pull-Aparts x 24
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Toe Touches
3) Leg Pulses

B. 16 min AMRAP:
300m Row
5 Man Makers
15 Push Press
25 DU's or 25 SU's

HXBX

Warm Up

A. EMOM x 9
:40 on/:20 off
1) SA Bent Over Row
(:20 each arm)
2) Banded Pull-Aparts
3) Wide Grip Push-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Toe Touches
3) Plank Walks (Up Downs)

B. "Level Up"
In a 9 min Window:
100m Row
5 KB Swing+Squats
*add one devils press each round
-3 min rest-
In a 9 min Window:
50 Single Unders
5 Devils Press

12/21

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Rev. Lunges
3) Jumping Lunges

A. Four Sets:
Single Leg Deadlifts x 8 (each)
DB Split Squats x 10 (each)

B. Three Rounds for Time:
200m Run
20 DB Front Squats (50/35lbs)
200m Run
20 Alt. DB Snatches

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Butt Kickers
2) Inchworms
3) Jumping Lunges

A. EMOM x 9
:40 on/:20 off
1) DB Goblet Rev. Lunges
2) DB Rom. Deadlifts
3) Glute Thrusts

B. "Tag"
In a 24 min Window:
100m Run
6 Burpees
8 Goblet Squats
10 SA Push Press
(5 each)

12/19

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Burpees
3) Jumping Knee Tucks

A. Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Toe Touches

B. 30 min AMRAP:
You Go, I Go Fashion...
100m Run
10 Push-Ups
10 Alt. DB Snatches
10 V-Ups
10 Box Jumps

HXBX

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

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Leg Pulses
directly into...
Max Hold Plank

B. "Level Up"
In a 12 min Window:
2 Alt. DB Snatches
2 Box Jumps
*add 2 reps to both mvnts each round
-3 min rest-
In a 12 min Window:
200m Run
20 Single Unders
*add 5 Single Unders each round

12/18

FRIDAY

HXBXplus

Warm Up
Bike x 3 min
Followed by...
3 min AMRAP:
2 Inchworms
4 Plank to Pikes
8 Air Squats

A. 5 x 12
DB Curls
DB Floor Skull Crushers
Banded Hammer Curls

B. 16 min AMRAP:
8 Devil's Press (50/35lbs)
16 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Butt Kickers
3) High Knees

A. EMOM x 9
:40 on/:20 off
1) Alt. DB Bicep Curls
2) Close Grip Push-Ups
3) Close Grip DB Floor Press

B. "Tag"
In a 24 min Window:
You Go, I Go Fashion...
8 Banded Pull-Aparts
8 Push-Ups
8 DB Hang Clean & Jerks
100m Run

12/17

THURSDAY

HXBXplus

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

A. EMOM x 9
:35 on/:25 off
1) Pike Push-Ups
2) DB Shoulder Fly's
3) Plank Up Downs

B. For Time:
1000m Row (Buy-In)
directly into...
Four Rounds of:
10 Thrusters
20 Box Jumps
*20 min TIMECAP

HXBX

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

A. Four Sets:
Pike Push-Ups x 8
DB Strict Press x 10
DB Shoulder Fly's x 12

B. "Point Break"
In a 20 min Window:
5 Man Makers
10 DB Step-Ups
20 Box Jumps
*15 V-Ups at the top of every 4 min

12/16

WEDNESDAY

HXBXplus

Warm Up
Bike x 4 min
Followed by...
Tabata x 4
1) Plank to Pike
2) Light KB Swings

A. 4x12
KB Floor Skull Crushers
KB Curls
Push-Ups @31X1

B. In an 8 min Window:
Max Cal Bike
-2 min rest-
8 min AMRAP:
6 Lat. Burpees over KB
12 KB Swings
*record 2 scores

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Plank to Pikes
8 Jumping Air Squats

A. EMOM x 9
:40 on/:20 off
1) Single Leg DL
(:20 each leg)
2) KB Floor Skull Crushers
3) KB SA Curls
(:20 on each)

B. "Partner Frenzy"
Every 2 min, for 24 min:
(1:30 on/:30 off)
1) Bike

2) AMRAP Style:
5 KB DL's
10 KB Swings