11/28

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Hollow Rocks
3) Banded GM's

A. "Happy Thanksgiving"
In teams of 2...
(You Go, I Go)
For Time:
200 Box Jump-Overs
(24"/20")
150 Wall Balls (20lbs/14lbs)
100 G2O (105/75lbs)
75 Lat. Burpees over Bar
50 Pull-Ups
*40 min TIME CAP
(split reps however you'd like)
*COMPARE RESULTS from last Thanksgiving 11/23/24

HXBX

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

A. Six Rounds of:
:20 on/:15 off
1) SL Sit-Ups
2) SL V-Ups
3) Knee Tucks
(from ground)

B. "Thanksgiving Tag"
In a 30 min Window:
200m Run
11 Devil's Press
24 Wall Balls
24 Deadlifts
11 Cals
24 KB Swings
24 Box Jumps

11/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:30 on/:30 off
1) Bike
2) Single Unders
3) Box Step-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Hang Squat Clean
+
Squat Clean
+
Front Squat
+
Jerk
(Push or Split)
immediately into...
EMOM x 6
Squat Clean & Jerk
@ 75-85% of 1RM

B. For Time:
400m Run
40 DB Clusters
(50/35lbs)
400m Run

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches

11/26

TUESDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Burpees
2) Plank to Pike
3) Dead Bugs
4) OH Plate Hold
5) Medball Squat Cleans

A. In a 16 min Window:
Strict Press x 2
*Establish a 2RM

B. For Time:
100 Push-Ups
*Every time you break push-ups, perform 40 DU's

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Banded Tricep Ext.
2) Deficit Plate Push-Ups
3) DB Floor Press
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Tag"
In an 18 min Window:
10 DB/BB Hang Squat Cleans
10 Cals (MC)
10 Russian KB Swings
10 DB Rom. DL

11/25

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
5 GM's
5 Front Squats
5 Thrusters

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Front Squat
1) 3 Reps
2) 2 Reps
3) 1 Rep
4) 1 Rep (heaviest)
5) 3 Reps (5-10% drop)

B. For Time:
1000m Row
30 Toes to Bar
20 Front Squats
(155/105lbs)
30 Toes to Bar
1000m Row

HXBX

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

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats
*Keep weights light

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run

11/23

SATURDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Burpees
2) KB Rev. Lunges (light)
3) KB Push Press (light)
4) Bear Crawl
5) Russian Step-Ups
(:20 sec each side)

A. 30 min AMRAP:
In teams of 2...
800m Row
(switch every 200m)
80 KB Walking Lunges
(Farmers Carry; switch every 20)
400m KB Farmers Carry
(walk togetherl only one partner carrying KB's at a time)
40 SA KB Push Press
(Switch every 10; P1-10 on left; P2-10 on left; P1-10 on right; P2-10 on right)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Jumping Lunges
2) Hollow Hold/Rocks
3) BW Rev. Lunges

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
50 Burpee Box Jumps
100 Wall Balls
50 Alt. DB Snatches
*break up reps, however you'd like

11/22

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 KB Rom. DL
10 Single KB Step-Ups

*Allow 6 min to Warm Up/Set Up Part A

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cals (MC)
50 DB Box Step-Overs
(50/35lbs;24"/20")
1600m Run
*40 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) BW Rev. Lunges

A. In a 9 min Window:
Three Sets (minimum):
Goblet Squats x 8
(heel elevated on plate)
KB Curtsy Lunges x 16
(8 each leg)

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

1) Bike

2) AMRAP Style:
3 Dballs Over the Shoulder
6 Dball Power Cleans
(alt. shoulers)
9 DB Push Press

11/21

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl
Followed by...
Tabata x 6
1) Static Hang
2) Box Step-Ups
3) BW Rev. Lunges

A. "Remember Carter"
10 min AMRAP:
11 Pull-Ups
14 Box Jumps
(24"/20")
19 Air Squats
50m Run (Sprint)

B. Four Sets of:
Bulg. Split Squat x 10
(each leg)
Banded Prone Leg Curl x 10
KB Bent Over Row x 10
(rotate palms from a pronated at the bottom to. supinated at the top)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. In a 9 min Window:
Three Sets (minimum):
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 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

11/20

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hang Squat Clean
2) Squat Clean
3) Thruster

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
+
Front Squat
+
Jerk
*Build to a heavy without losing consistent mechanics; do not increase load at the expense of optimal mechanics

B. 12 min AMRAP:
30 DU's
3 Wall Walks
30 DB Rev. Lunges
(Farmers Carry; 50/35lbs;15 each leg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 9 min Window:
3 x 10 (minimum):
Deadlifts
DB Rom. Deadlifts

B. "King of the Hill"
In a 16 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

C. "Pipeline"
4 Minutes

11/19

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 PVC Pass Throughs
5 HR Push-Ups
:15 sec Medball Activation

*Allow 5 min to Warm Up Part A

A. In a 15 min Window:
Bench Press x 5
(1 rep = down, halfway up, down, all the way up)
*Establish a heavy

B. 15 min AMRAP:
15 Push-Ups
15 Toes-to-Bar
15 Cals (MC)

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
18 KB Swings
36 DU's or 72 SU's

11/18

MONDAY

HXBXplus

Warm Up
100m Run
10 Single DB Rom. DL
5 Burpees
100m Run
10 Single DB Front Squat
(5 each arm)
5 Burpees
100m Run
10 Single DB Thrusters
(5 each arm)
5 Burpees

*Allow 5 min to Warm Up/Set Up Part A

A. "The Veteran"
Eight Rounds for Time:
400m Run
11 DB Thrusters (50/35lbs)
11 Burpees
*40 min TIME CAP

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
3 Deadlifts
6 GM's
9 Back Squat

A. In a 12 min Window:
Back Squat x 8
(1 sec pause at bottom)
*build as comfortable

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

11/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Scap Pull-Ups
2) Air Squats
3) HR Push-Ups
4) KB Swings (light)

A. 15 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
8 Pull-Ups
10 Single DB Step-Overs
(50/35lbs; 24"/20")
12 Box Jump-Overs
-rest 4 min-
15 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
8 KB Goblet Squats
(24/16kg)
10 KB Swings
12 Cals (MC)

HXBX

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. EMOM x 9
:35 on/:25 off
1) SL V-Ups
2) Plank Hold
3) Hollow Pulses

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)

11/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 8
:40 on/:20 off
1) Burpee Pull-Ups
2) DB Power Cleans
3) KB Russian Swings
4) Empty BB Power Cleans

*Allow 5 min to Warm Up/Set Up Part A

A. "Winfield Jr"
Every 8 min, for 4 Sets:
(32 minutes)
600m Run
20 Pull-Ups
10 Power Cleans
(155/105lbs)
*Record all 4 times

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang

A. In a 15 min Window:
10-9-8...1
Deadlifts
*5 DB Strict Press between each set

B. "Tag"
In a 20 min Window:
6 Cal Row
6 Burpees over Row
6 Devils Press
6 DB Deadlifts
6 DB Push Press

C. "Pipeline"
*If time allows

11/14

THURSDAY

HXBXplus

Warm Up
Row or Bike x 3 min
Followed by...
Two Rounds of:
6 Empty BB Strict Press
12 PVC Pass Throughs

A. In a 16 min Window:
Strict Press x 4
*Establish a 4-RM

B. Three Rounds for Time:
30/25 Cals (MC)
50 DU's
20 Toes to Bar
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
One Round of:
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to both mvnts each round
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round

11/13

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Rounds of:
5 Deadlifts (135/95lbs)
20 BW Box Step-Overs

*Allow 6 min to Warm Up/Set Up Part A

A. Every 3 min, for 4 Sets:
(8 Intervals)

1) 400m Run
8 Deadlifts (225/155lbs)

2) 250/200m Row
10 DB Box Step-Overs
(50/35lbs; 24"/20")
*Record all 8 times; back and forth

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 15 min Window:
10--8...1
Back Squats
*5 Tall Box Jumps between each set

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ

11/12

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) BW Step-Ups
3) DB Rom. DL
4) Deadbugs

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Tempo Front Squat @ 32X1
1) 3 Reps
2) 2 Reps
3) 2 Reps
4) 1 Rep
5) 1 Rep
Followed by...
Every :90 sec, for 3 Sets:
1 Tempo Front Squat
@ 32X1
+
2 Front Squats
(no tempo)

B. For Time:
21-15-9
Cals (MC)
Back Squat (135/95lbs)
*From Ground

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Scap Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 1 rep each round
-3 min rest-
In an 9 min Window:
6 Barbell Deadlifts
6 Lat. Burpees over Bar
*add one rep to both mvnts each round

11/11

MONDAY

HXBXplus

Warm Up
100m Run
Followed by...
One Round of:
10 PVC Pass Throughs
5 PVC Push Press
5 PVC Split Jerk
Followed by...
Two Rounds of:
w/ an empty BB...
3 Push Press
3 Push Jerks
3 Split Jerks

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Split Jerk x 2
*2 sec pause at bottom of dip and recieving position

B. Three Sets of:
Against a 2 min, clock...
300/250m Row
Max Reps of DB Push Press
(50/35lbs)
-rest 2 min between-
*2 min on/2 min off

HXBX

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
10 HR Push-Ups
15 Air Squats

A. EMOM x 12
:35 on/:25 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
10 Push-Ups
10 Single DB Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run

11/9

SATURDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

*Allow 6 min to Set Up/Warm Up Part A

A. 40 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
250m Row
8 Back Squats
(135/95lbs; from ground)
10 SA KB Push Press
(24/16kg; each arm)
12 SA KB Alt. Rev. Lunges
(6 each; Front Rack)
200m Run

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. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Push-Ups
200m Run

11/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) BW Step-Ups
3) Burpee
+
Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
Deadlift x 6
(185/125lbs)
KB Walking Lunges x 12
(6 each leg; 24/16kg)

B. For Time:
50/40 Cals (MC)
50 Box Jumps
(24"/20")
50 KB Goblet Squats
(24/16kg)
50 Single KB Step-Overs
(24"/20")
50/40 Cals (MC)
*30 min TIME CAP

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

11/7

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Bear Crawl
Bunny Hops
Followed by...
200m Run

*Allow 6 min to Set Up/Warm Up Part A

A. Every 12 min, for 3 Sets:
(36 minutes)
400m Run
15 Burpee Box Jump-Overs
(24"/20")
10 Toes to Bar
5 Wall Walks
400m Run

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 20 min Window:
6 BB/DB SA Hang Clean & Jerk
(each arm)
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run

11/7

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Bear Crawl
Bunny Hops
Followed by...
200m Run

*Allow 6 min to Set Up/Warm Up Part A

A. Every 12 min, for 3 Sets:
(36 minutes)
400m Run
15 Burpee Box Jump-Overs
(24"/20")
10 Toes to Bar
5 Wall Walks
400m Run

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 20 min Window:
6 BB/DB SA Hang Clean & Jerk
(each arm)
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run