1/9

TUESDAY

HXBXplus

Warm Up
Tabata x 8
w/ PVC Pipe...
1) Pass Throughs
2) OH Squats
3) Hang Power Snatch
4) Hang Squat Snatch
Followed by...
One Round of:
w/ an empty BB...
3 Muscle Snatch
4 OH Squat
5 Snatch Balance

*Allow 6 minutes to Warm Up Part A

A. Every 4 min, for 8 Sets:
For Max Load...
(32 minutes)
400/350m Row
3 Ring Muscle-Ups
[Scale= 6 Pull-Ups]
3 Snatches
*Only 3 attempts on Snatch; add up total load lifted over all 8 sets

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. EMOM x 12
:35 on/:25 off
1) Close Grip Bench Press
2) Mountain Climbers
3) DB Skull Crushers
(on floor)
4) Knee Tucks
(on floor)

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

1/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Ups
2) KB Sumo DL
3) Empty BB OH Hold

*Allow 5 min to Warm Up Part A

1A. Every :90 sec, for 2 Sets:
Press in Split Jerk Position x 5
immediately into...
2A. Every :90 sec, for 6 Sets:
Split Jerk x 3
*Build as comfortable

B. 12 min AMRAP:
40 DU's
10 Power Cleans (95/65lbs)
15 Push Presses

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. In a 10 min Window:
Deadlift x 8
*Build as comfortable

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 Devil Press

1/7

SUNDAY

HXBXplus

Warm Up
500m Row
Followed by...
One Round of:
:30 sec of each...
Wall Sit
Air Squats
Banded GM

*Allow 6 min Warm Up Part A

A. Every 2 min, for 3 Sets:
Deadlift x 8

B. For Time:
1000m Row
40 KB Sumo Deadlifts
(24/16kg; Pair)
40 KB Alt. Rev. Lunges
(same pair)
40 KB Sumo Deadlifts
(same pair)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Bicycles
3) DB Rev. Fly's
4) SL V-Ups

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's

01/06

MONDAYHXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
6 KB Goblet Kang Squat
12 KB Russian Swings

A. EMOM x 4
:35 on/:25 off
Goblet Cossack Squats

*Allow 4 min to Set Up/Warm Up Part A

A. Four Rounds for Time:
400m Run
12 DB Thrusters (50/35lbs)
9 Strict Pull-Ups

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls

1/4

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:35 on/:25 off
1) Bike (easy)
2) Wall Sit
3) Banded Pull-Aparts
4) Plate OH Squats

*Allow 4 min to Set Up/Warm Up Part A

A. Three Sets for Max Reps:
(18 Intervals)
:60 on/:60 off
1) Cal Bike
2) Burpee Box Jumps
(24"/20")
3) Alt. DB Snatches
(50/35lbs)
4) Pull-Ups
5) Front Squats
(135/95lbs)
6) Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Burpees
2) Cossack Squats
3) DB/KB GM's

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) DB/BB Clusters
4) Hollow Pulses
5) HR Push-Ups
6) DB/BB Push Press

1/3

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) KB Swings (light)
Followed by....
Tabata x 6
w/ an empty BB...
1) Snatch DL to Mid Thigh
2) Hang Squat Snatch
3) Squat Snatch

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
2 Reps of...
Hang Squat Snatch
+
Squat Snatch
immediately into...
EMOM x 4
Squat Snatch x 2
*Focus on perfect reps recieving in a strong, balaced position

B. For Time:
15 Squat Snatches (115/75lbs)
30 Toes to Bar
12 Squat Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) KB Rom. DL
2) HR Push-Ups
3) Plank to Pike

A. Every :90 sec, for 9 Sets:
1) 12 Deadlifts
2) Rot. Medball Slams
x :60 sec
3) Banded Hamstring Curl x :60 sec

B. "Tag"
In an 18 min Window:
8 Deadlifts
8 Lat. Burpees over Bar
8 Deficit Push-Ups
8 Cals (MC)

1/2

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Medball Thoracic Opener
2) Plank Hold
(on medball)
3) Medball Strict Press

A. EMOM x 12
:35 on/:25 off
1) Banded Tricep Ext.
2) Alt. DB Hammer Curls
3) Seated DB Strict Press

B. Every 6 min for 3 sets:
(18 minutes)
400m Run
15 Push-Ups
30 DU's

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Scap Push-Ups
5 Dive-Bomber PU's
:15 sec Static Hang

A. In a 9 min Window:
Four Sets of...
BB Rev. Grip BOR x 8
DB Seated SA Curls x 8
(each arm)
Banded Pull-Aparts x 20

B. "King of the Hill"
In a 20 min Window:
5 DB Deadlifts
10 Alt. DB Snatches
15 KB Swings
20 Cals (MC)

1/1

WEDNESDAY

HXBXplus

No Classes

HXBX

No Classes

12/31

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 8
1) Burpee Broad Jump
2) Plate G2O (light)
3) Static Hang
4) Plank to Pikes

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

A. 30 min AMRAP:
10 DB Burpee DL Step-Ups
50/35lbs; 24"/20")
9 Box Jump-Overs
8 DB Hang Squat Cleans
7 Plate G2O
(45/35lbs)
6 Burpees to Plate
5 Pull-Ups
4 DB Shoulder to OH
3 Toes to Bar
2 DB Bent Over Rows
100m Run

HXBX

Tabata x 18
1) Burpees
2) Plank to Pike
3) Broad Jumps
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. "The Countdown"
In a 35 min Window:
w/ a partner
[You Go, I Go]
10-9-8-7...1
Alt. DB Snatches
Burpee Box Jump Overs
DB Hang Clean & Jerks

12/30

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworm
+
5 Scap Push-Ups
2) BW Walking Lunges
3) Plank Shoulder Taps

A. In a 24 min Window:
Establish a 1RM...
Front Squat

B. Every 4 min, for 3 Sets:
300/250m Row
20 Alt. Pistols
(scale= goblet cosack squats)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Plank to Pike
3) Superman Pulses
4) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) Hollow Pulses
3) KB/DB Rev. Lunges
4) SL V-Ups

B. "Tag"
In a 25 min Window:
100 Cals (MC)
80 Wall Balls
60 DB Front Squats
40 Single DB Step-Overs
20 DB Bent Over Rows

12/28

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Plank Shoulder Taps
3) Empty BB Clusters

*Allow 5 min to Set Up Part A

A. For Time:
In teams of 2...
Station 1)
800m Run
and
1000m Row
Station 2)
500m Row
and
20 Devil's Press
(50/35lbs)
Station 3)
500m Row
and
20 DB Hang Squat Cleans
(50/35lbs)
Station 4)
800m Run
and
1000m Row
*each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station
[40 MIN TIME CAP]

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Couch Stretch (left)
2) Couch Stretch (right)
3) Squat Jumps
4) High Knees

A. EMOM x 9
:35 on/:25 off
1) Banded Hamstring Curl
2) Banded GM's
3) BB Floor Hip Thrusts

B. "Tag"
In a 24 min Window:
8 DB Hang Squat Cleans
10 Plate G2O
12 Box Jump Overs
14 Single DB Step-Ups
16 Cals (MC)

12/27

FRIDAY

HXBXplus

Warm Up
Warm Up
Two Rounds of:
Inchworms x 5
Hawaiin Squats x 10
KB Russian Swings x 15
Plank Shoulder Taps x 20

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

A. Every 6 min, for 5 Sets:
(30 minutes)
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
(20/14lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Squat Jumps
3) DB Rom. DL's

A. In a 15 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 reps every round
-3 min rest-
In a 9 min Window:
8 Cal Row
8 DB Hang C&J's
*Add 2 reps to both mvnts

12/26

THURSDAY

HXBXplus

Warm Up
Three Rounds of:
:30 sec Side Plank
(each side)
10 KB Swings
10 Goblet Squats

*Allow 5 min to Warm Up Part A

1A. Every :90 sec, for 6 Sets:
Halting Snatch DL
+
Squat Snatch
(perform a snatch pull to mid-thigh with 2 sec pause, then lower bar to ground, and perform squat snatch)
*record heaviest set
immediately into...
2A. EMOM x 4
Squat Snatch x 1
*Build to a heavy single starting around where you finished part 1A

B. 10 min AMRAP:
10 Power Snatches (95/65lbs)
12 Push Presses
12 Box Jumps
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Rev. Lunges
2) Cossack Squats
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Squat + Curl
(w/ a pair of DB's)
2) DB Curtsy Lunges
3) Barbell DL's

B. "Tag"
In a 24 min WIndow:
24 Dballs over Shoulder
24 Wall Balls
24 Burpees to Bar
24 Cals (MC)
*Split reps however you'd like

NO CLASSES!

12/24

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Cleans
3) Front Rack Rev. Lunges

*Allow 5 min to Warm Up Part A

A. "12 Days of Christmas"
100m Run
2 Power Cleans
(135/95lbs)
3 Ring/Box Dips
4 Ground to OH
5 Burpees
6 Toes to Bar
7 Push-Ups
8 Box Jumps
9 KB Swings (32/24kg)
10 Pull-Ups
11 Front Squats
(135/95lbs)
12 Shoulder to OH
(135/95lbs)
*45 min TIME CAP

HXBX

Warm Up
200m Run

A. Every :90 sec, for 4 Intervals:
:60 sec on/:30 sec off
1) 2 Burpee + 4 KB DL's
2) 2 DB Strict Press + 4 DB Front Squat

B. "Santa's Sprint"
In a 30 min Window:
Tag Style...
200m Row
15 Box Jumps
200m Run
15 DB/KB Front Squats
200m Row
15 DB/KB Push Press
200m Run
15 Hanging Knee Tucks
(or Knee Tucks on floor)

12/23

MONDAY

HXBXplus

Warm Up
400m Run or 500m Row
Followed by...
Two Rounds of:
5 Inchworms
10 Light KB Swings

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. "Hinging Progression"
Three Sets of:
Single-Leg Hip Bridge x 12
(each leg)
DB Frog Pumps x 20
Hollow Hold x :30 sec

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Bench Press
2) Close Grip Push-Ups
3) Medball Chest Activation
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:30 off
1) Hollow Pulses
2) Knee Tucks
(from floor)

B. "King of the Hill"
In a 16 min Window:
10 Turkish Get-Ups
(5 each arm)
15 Russian KB Swings
20 Sumo KB DL's
25 Single Unders

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