1/7

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
5 Goblet Hold Squat Jumps
5 Cal Bike
:30 sec Goblet Squat Hold (bottom)

A. "Hyrox PFT"
For Time:
1000m Run
50 Burpee Broad Jumps
100 Air Squats
1000m Row
30 Hand-Release Push-Ups
100 Wall Ball Shots (14/10lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 25 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches

1/6

THURSDAY

HXBXplus

Warm Up
3 min Bike @ 70%
Followed by...
Tabata x 9
1) Sumo KB DL
2) Goblet Hold Thrusters
3) Bird Dogs

A. In a 15 min Window:
Five Sets of:
Deadlift x 1 @ 90% of 1-RM

B. 16 min AMRAP:
8 KB Suitcase DL (24/16kg-left)
8 SA Russian Swings (left)
16 OH Rev. Lunges left)
8 SA KB Suitcase DL (right)
8 SA Russian Swings (right)
16 OH Rev. Lunges (right)

HXBX

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

A. In a 10 min Window:
Strict Press x 5
*2 sec pause at top and bottom
directly into...
Six Sets:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Level Up"
In a 9 min Window:
3 Turkish Get-Ups (right)
3 Turkish Get-Ups (left)
3 SA Russian Swings (right)
3 Russian Swings (left)
*Add one rep to all each round
-rest 3 min-
In a 9 min Window:
5 Cal Bike
5 Dballs over Shoulder
*add one rep to both each round

1/5

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Box Jumps
3) Burpee Pull-Ups

*Allow 5 min for set up

A. Every 6 min, for 6 Sets:
400m Run
30 DU's or 60 SU's
20 Wall Balls (20/14lbs)
10 Toes-to-Bar
*Record all 6 times

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

B. "Partner Frenzy"
Every 4 min, for 6 Rounds
3 min on/1 min off

1) Row

2) AMRAP:
6 DB Hang Clean & Jerks
12 Box Jump Overs

1/4

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Rounds of:
w/ an empty BB...
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to warm up for Part A

A. Every 2 min, for 8 Sets:
Clean
+
Front Squat
+
Jerk
*Establish a heavy

B. "Devil's Sweet Tooth"
For Time:
24/18 Cal Bike
12 Devil's Press (50/35lbs)
20/14 Cal Bike
10 Devil's Press
16/10 Cal Bike
8 Devil's Press
12/6 Cal Bike
6 Devil's Press

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
*accumulate as much working time in :35 sec window as possible
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
400m Run/500m Row/25 Cal Bike
25 Wall Balls
*choose to run, bike, or row, but must stay on the same piece the entire workout.
MOST TIME IN YELLOW ZONE

1/3

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Burpees
4 Plank to Pike
8 Scap Push-Ups

A. In a 10 min WIndow:
Gymnastics Practice
(Pull-Ups, Handstand, Rope, etc.)

B. Two Sets for Max Reps:
:90 on/:30 off
1) Cal Bike
2) Strict HSPU's
3) Cal Row
4) Ring/Box Dips

C. EMOM x 6
1) 8-10 Ring Rows
2) Plank Hold x :40 sec

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*2 sec pause at bottom

B. "Tag"
In a 20 min Window:
15 DB Deadlifts
15 Cal Bike
15 DB Step-Ups
200m Run

1/1

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
12 Alt. DB Snatches
12 Box Jumps
12 Wall Balls
12 KB Swings
200m Run
*You Go, I Go Fashion

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
12 Alt. DB Snatches
12 Box Jumps
12 Wall Balls
12 KB Swings
200m Run
*You Go, I Go Fashion

12/31

FRIDAY

HXBXplus

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

*Allow 8 min to Warm Up and Set Up for Workout

A. 31 Minute AMRAP:
In teams of 2...
31 Back Squats (95/65lbs)
28 Shoulder to OH
31 Russian KB Swings (32/24kg)
30 Lat. Burpees over Bar
31 Deadlifts
30 Alt. Pistols
31 Dips
31 Squat Cleans
30 Toes to Bar
31 Wall Balls
30 Alt. DB Snatch (50/35lbs)
31 Thrusters
= 365 reps :)
*Break up reps however you'd like

HXBX

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

*Allow 8 min to Warm Up and Set Up for Workout

A. 31 Minute AMRAP:
In teams of 2...
31 Cal Bike
28 BB Shoulder to OH
31 KB Swings
30 Lat. Burpees over Bar
31 BB Deadlifts
30 Air Squats
31 Dips
31 BB/DB Squat Cleans
30 Knee Tucks
31 Wall Balls
30 Alt. DB Snatch
31 BB/DB Thrusters
= 365 reps :)
*Break up reps however you'd like

12/30

THURSDAY

HXBXplus

Warm Up
3 min Bike or Row

A. Three Sets:
5 Jumping Pull-Ups
10 Plank to Pikes
100m Run

B. Four Rounds for Time:
500m Row
400m Run
20/15 Cal Bike
10 DB Box Step-Overs (50/35lbs)

C. CORE
*If time allows

HXBX

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

A. Three Sets:
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 16 min Window:
10 Cals (MC)
10 SA DB Hang C &J
(10 each arm)
*add one rep to both mvnts each round

12/29

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
:30 on/:20 off
1) Bike
2) Static Hang
3) Burpees to Bar
4) Banded GM's

A. In a 20 min Window:
Establish a 1-RM...
Front Squat

B. 7 min AMRAP:
3 Thrusters (100/65lbs)
3 Chest-to Bars
6 Thrusters
6 Chest-to-Bars
9 Thrusters
9 Chest-to-Bar
etc...
*Score is total reps completed

HXBXW

arm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 15 min Window:
Bench Press x 5
*build as comfortable

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Row

2) AMRAP:
5 Burpee Box Jumps
10 Single DB Step-Ups

12/28

TUESDAY

HXBXplus

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pike
4) HR Push-Ups
5) KB Halos

A. Four Sets of:
Tempo Bench Press x 5
@41X1
Box Dips x 10-12

B. Five Rounds for Time:
40 DU's or 80 SU's
10 DB Hang Cleans (50/35lbs)
10 DB Push Presses (50/35lbs)

HXBX

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

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's

12/27

MONDAY

HXBXplus

Warm Up
250m Row
Followed by...
Two Sets:
w/ an Empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

A. Every 3 min, for 10 Sets:
500m Row
3 Snatches
*For MAX LOAD. Add up all 10 sets of successful lifts.

HXBX

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

A. In a 12 min Window:
Tempo Deadlift x 5
(4 sec down, 4 sec up)
*build as comfortable

B. "Tag"
In a 24 min Window:
50 Cals (MC)
75 Air Squats
100 Plate G2O
*split reps however you'd like

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