MERRY CHRISTMAS!

No scheduled classes today, but the following program will be setup on the coaches board:

12/25

SATURDAY

HXBXplusWarm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

B. EMOM x 30
In teams of 2....
1) 10 DB Devil's Press
2) 18/15 Cal Row
3) 20 Box Jumps (24"/20")
4) 25/20 Push-Ups
5) Rest
*Partner A starts on Station 1, Parnter B starts on Station 2

HXBX

Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

B. EMOM x 30
In teams of 2....
1) 10 DB Devil's Press
2) 18/15 Cal Row
3) 20 Box Jumps (24"/20")
4) 25/20 Push-Ups
5) Rest
*Partner A starts on Station 1, Parnter B starts on Station 2

12/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
Tabata x 12
1) Burpees
2) Air Squats
3) Plank to Pike
4) Cossack Squats
5) HR Push-Ups
6) Hollow Hold

A. "12 Days of XMAS"
1 Thruster (155/105lbs)
2 Front Squats
3 Power Cleans
4 Deadllfts
5 HSPU's
6 Lat. Burpees over Bar
7 Toes to Bar
8 Pull-Ups
9 KB Swings (24/16kg)
10 Wall Balls (20lb/14lb)
11 Box Jumps (30"/24")
12 KB Goblet Hold Step-Ups
*Keep starting over from the beginning after completing each next mvnt. Example= Complete 1 DL, then 1 DL+ 2 FS, etc)

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. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB Hang Clean & Jerk
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run

12/23

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 4
:40 on/:20 off
1) Box Jumps
2) Empty BB GM's

A. In a 16 min Window:
Build to today's heavy...
Tempo Front Squat x 1
@32X1

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Deadlift 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:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals

12/22

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Bear Crawl
2) Static Hang
3) Frog Jumps

A. For Time:
80 DU's or 160 SU's
40 Russian KB Swings (32/24kg)
20 Box Dips
10 Bar Muscle-Ups
800m Run
10 Bar Muscle-Ups
20 Box Dips
40 Russian KB Swings
80 DU's or 160 SU's

B. EMOM x 12
:35 on/:25 off
1) Side Plank (left)
2) Side Plank (right)
3) Rev. Snow Angels
4) Hollow Hold/Rocks

HXBX

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

A. 3 x 10
Banded Barbell Press
Shoulder Fly's
Banded Pull-Aparts

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

1) Row

2) 6 Burpees
8 Dball Over Shoulder
10 Dball Power Cleans
(alt. shoulder)

12/21

TUESDAY

HXBXplus

Warm Up
Two Sets of:
:60 on/:20 off
1) Row
2) Glute Bridges
3) Row
4) Banded GM's

*Allow 5 min to Warm Up DL

A. Every 2 min, for 4 Sets:
Banded Deadlifts x 10
@ 50% of 1-RM

B. Against a 2 min clock...
250m Row
Max Reps of HSPU's
-rest :60 sec-
Against a 2 min clock...
25/18 Cal Bike
Max Burpee Box Jump-Overs
-rest :60 sec-
*Repeat for a total of 3 complete sets (3 each), total of 18 min. One total score of max reps.

HXBX

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

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round

12/20

MONDAY

HXBXplus

Warm Up
3 min Bike/Run/SkiErg
*Nasal breathing only
Followed by...
Tabata x 9
1) Burpees
2) DB Rom. DL (light)
3) Box Jumps

B. 10 Rounds for Time:
In teams of 2...
400m Run
20 DB Burpee Deadlifts (50/35lbs)
20 DB Box Step-Overs (50/35lbs-24"/20")
*Partner A runs 400m, Partner B performs 20 DB Burpee DL, Partner A completes 20 DB Box Step-Overs, Partner B completes 400m Run, etc.

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats

12/18

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
directly into...
Tabata x 9
1) Rev. Lunges
2) Plank to Pike
3) Hollow Hold

B. 30 min AMRAP:
In teams of 2...
200m Run
10 DB Burpee Deadlifts (50/35lbs)
10 DB Box Step-Overs (50/35lbs-24"/20")
*You Go, I Go Fashion

HXBX

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

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
8 Cals (MC)
200m Run

12/17

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Inchworms
2) Banded GM's
3) Air Squats (2 sec pause at bottom)

*Allow 6 min to Warm Up FS

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 70%
2) 2 @ 75%
3) 1 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) Max Reps @ 80%

B. Every 5 min, for 4 Sets:
250m Row
20 Front Squats (95/65lbs)
10 Toes-to-Bar

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

12/16

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
w/ and empty BB...
Deadlift x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 4-5 min to Warm Up C&J

A. Every 2 min, for 8 Sets:
Clean & Jerk x 1
*establish todays heavy
directly into...
Every :90 sec, for 2 Sets:
Clean & Jerk x 1 @ 90% of todays heavy

B. "Grettel"
Ten Rounds for Time:
3 Clean & Jerks (135/95lbs)
3 Bar-Facing Burpees

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

12/15

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps

*Allow 4-5 min to Set Up for Part A

A. Every 2 min, for 3 Sets:
1) 4-8 Muscle-Ups
or
12-16 Ring Rows
2) 50ft Handstand Walk
or
:45 sec Handstand Hold
3) Box Kick Throughs x :60 sec
(into L-sit position)

B. Two Rounds for Time:
20/16 Cal Bike or 25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

12/14

TUESDAY

HXBXplus

Warm Up
200m Run

A. Four Sets of:
KB Windmill x 6 (each arm)
KB SA OH Rev. Lunges x 6 (each)

B. EMOM x 30
1) 100m Run
2) 20 Jumping Lunges
3) 18 SA KB Push Press (10 each)
4) 18 Goblet Squats
5) 40 DU's or 75 SU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

12/13

MONDAY

HXBXplus

Warm Up
Two Sets of:
200m Row
5 Burpees
10 Empty BB GM's

*Allow 8 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlift x 3 @ 85% of 1-RM

B. Every 4 min, for 4 Sets:
Row 500m
*record all 4 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

B. "Tag"
In a 25 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

12/11

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 Steps

B. 5 min AMRAP:
20 DU's or 40 SU's
10 Air Squats
-1 min rest-
5 min AMRAP:
5 Devils Press (50/35lbs)
10 Box Jumps (24"/20")
-1 min rest-
5 min AMRAP:
5 Toes-to-Bar
10 Push-Ups

HXBX

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

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

12/10

FRIDAY

HXBXplus

Warm Up
Bike x 2 min
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Single Arm Press
(:20 sec each arm)
3) Air Squats

B. Three Sets of:
For Max Reps...
4 min Cal Row
3 min Cal Bike
2 min Burpee Box Jumps (24"/20")
1 min DB Thrusters (50/35lbs)
-rest 4 min between each-
*Add up all 3 rounds for 1 total score of max reps combined

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

12/9

THURSDAY

HXBXplus

Warm Up
400m Row @ 50%
:30 sec rest-
300m Row @ 60%
-:30 sec rest-
200m Row @ 70%

A. Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single-Leg Jumps x 10

B. For Time:
5k Row

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

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

12/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Rev. Snow Angels
3) DB Rom. DL (light)

*Allow 8 min to warm up DL

A. Every :90 sec, for 6 Sets:
Deadlift x 3 @ 80-83%

B. 15 min AMRAP:
20 KB Sumo DL (32/24kg)
15 Box Jumps (24"/20")
10 Chest-to-Bar's

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. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

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 DP

12/7

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Shouler Taps

A. EMOM x 12
:35 on/:25 off
1) Row
2) Wall Walks
3) Box Jumps
4) Handstand Hold

B. Five Sets for Max Reps:
In a 3 min window:
500m Row
Max Reps of Strict HSPU's
-3 min rest between each-

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) Hollow Hold

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Most time in YZ

12/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Superman Pulses

*Allow 6 min to Warm Up Front Squat

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%

B. Two Rounds for Time:
40/30 Cal Bike
40 DU's or 80 SU's
30 Thrusters (45/35lbs)
20 Toes to Bar

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Burpees
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)

12/4

SATURDAY

HXBXplus

Warm Up
3 min Bike
(low intensity)

A. Two Sets of:
Assault Bike x 2 min @65-70% effort
10 Push-Ups
directly into...
3 Sets of:
:30 sec on/:60 sec rest
Assault Bike x 90%+ effort

B. Four Rounds for Time:
40 Air Squats
30 KB Swings (24/16kg)
20 Push-Ups
10 Toes to Bar
400m Run

HXBX

Warm Up
200m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Hold x :20 sec

A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like

12/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 4
Push Press x 4
Push Jerk x 4
Split Jerk x 4

A. In a 16 min Window:
Establish a...
1-RM Split Jerk

B. For Time:
1000m Row
50 Pull-Ups
25 Shoulder to OH (135/95lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Inchworms
3) Medball Squat Cleans

A. 3 x 8:
Single Leg KB DL (each)
KB Goblet Hold Lunges (each)

B. "King of the Hill"
In an 18 min Window:
20 Cals (MC)
16 KB Swings
12 Deadlifts
6 Pull-Ups
*Most time spent in the YZ