11/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Cossack Squats
3) Plank to Pike

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

A. Three Rounds for Time:
50 Burpees
40 Pull-Ups
30 Alt. Pistols
20 KB Swings (24/16kg)
10 Strict HSPU's

HXBX

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

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
DB Floor Skull Crushers x 12

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Man Makers
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder

11/28

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) KB Rom. DL
3) Hollow Pulses

A. In a 16 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 75%
5) 2 @ 85%
*Includes Warm Up Time

B. Two Rounds for Time:
800m Run
20 Toes to Bar
40 BB Rev. Lunges
(Front-Racked; 115/75lbs)

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
Banded Hammer Curls x 12
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 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*16 Single Leg V-Ups at the top of every 3 min

11/27

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Wall Walks
6 HR Push-Ups
9 Air Squats

A. In a 12 min Window:
Gymnastics Practice
1) Ring/Bar Muscle-Ups
2) Handstand Hold/PU's

B. Two Rounds of:
For Max Reps...
:90 on/:30 off
1) Cal Bike
2) Strict HSPU
3) Cal Row
4) Ring Dips

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Back Squat x 6
Curtsy Lunges x 12

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run

11/25

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 10
1) Burpees
2) Banded Muscle Snatch
3) OH Plate Hold
4) Static Hang
5) Hollow Hold

A. Three Rounds for Time:
In teams of 2...
800m Run (together)
60 Power Snatches (95/65lbs)
40 OH Squats (95/65lbs)
20 Strict Pull-Ups
*Partners may split reps however they'd like except for 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 Cal Row
10 DB Front Squats
100m Run

11/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Rounds of:
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Power Clean x 3
50-75% of 1RM
*Start at 50% and build from there; stay below 75%

B. For Time:
40 Cal Bike
or
50 Cal Row
30 Toes-to-Bar
20 Power Cleans (155/105lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

11/23

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)

HXBX

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

A. Eight Rounds of:
:20 on/:15 off
1) Straight Legged SU's
2) Mountain Climbers
3) Plank Hold
4) SL V-Ups


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

11/23

THURSDAY

HXBXplus

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

A. In a 16 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4-6) 3 @ 80%
*Includes Warm Up Time

B. Every 4 min, for 5 Sets:
500m Row or 400m Run
20 Walking Lunges
(50/35lbs; Farmers Hold)
*DB's or KB's

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
(except run)
1) 100m Run
2) Burpee
+
Squat
3) Empty BB GM's

A. In a 9 min Window:
3 x 12 (minimum) of:
DB/KB Bent Over Row
Rev. Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) Plank Walks
(Up/Downs)
2) Flutter Kicks
3) Scissor Kicks

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

11/22

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Burpee Box Jumps
2) KB Rev. Lunges (light)
3) Cossack Squats

A. In a 15 min Window:
Five Sets of:
BB Bent Over Row x 8
Wide Grip Pull-Ups x 12
(use a band for assistance)
Banded Prone Leg Curl x 15

B. Eight Rounds for Time:
5 Burpees
10 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) Burpees

A. In a 12 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats

11/21

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Push Press x 3
Push Jerk. 3
Split Jerk x 3
Press in Split x 3

A. In a 20 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
Tabata x 8
1) High Knees
2) Butt Kickers
3) Inchworms
4) HR Push-Ups

A. In a 9 min Window:
3 x 12 (minimum) of:
DB Chest Fly's
Banded Tricep Ext.
Banded Pull-Aparts
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Straight Legged SU's
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
9 Cals (MC)
18 Power Cleans
24 Wall Balls

11/20

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Cossack Squats
3) Russian KB Swings

A. In a 30 min Window:
Establish a 1-RM
Back Squat

B. "AB-3"
In a 3 min WIndow:
Max Cal Bike
*Run in 2 to 3 Heats

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run

11/18

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Suitcase DL (left)
2) KB Suitcase DL (right)
3) KB Suitcase Carry (left)
4) KB Suitcase Carry (right)
5) Burpees
6) Hollow Rocks

A. Ten Rounds for Time:
In teams of 2...
400m Run
20 DB Burpee DL
(50/35lbs)
20 DB Box Step-Overs
(50/35lbs; 24"/20")
*Alternating each mvnt

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 DB Box Step-Ups
10 Plate G2O
10 Wall Balls
10 Dball Over Shoulder
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

11/17

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)
*RETEST (01/07/22)
40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Cossack Squats
2) HR Push-Ups
3) Superman Pulses

A. In a 10 min Window:
Deadlift x 8
Heel Raised Goblet Squats x 20

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

11/16

THURSDAY

HXBXplus

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

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Split Jerk x 2
1-4) @ 70%
5-7) @ 75%

B. Three Rounds of:
400m Run
9 Strict HSPU's
15 Box/Ring Dips
21 Push-Ups

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In an 8 min Window:
4 x 8 (minimum):
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Leg Pulses

B. "Point Break"
In an 18 min Window:
6 DB Power Cleans
12 DB Front Squats
18 KB Swings
24 Box Jumps
*400m Run at the top of every 6 min window

11/15

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) DIve Bomber PU's
3) KB Sumo DL
4) Deadbugs
5) Hollow Hold
6) Superman Hold

A. In an 18 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4-6) 2 @ 80%
*Includes warm up time

B. 10 min AMRAP:
10 Box Jumps
(24"/20")
10 Pull-Ups
10 KB Swings
(24/16kg)

HXBX

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

A. In a 6 min Window:
Hip Thrust x 8
-rest :90 sec-
In a 6 min Window:
Bench Press x 8
*Split Class into 2 groups

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Single DB Step-Ups

11/14

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpee Broad Jump
3) Kip Swings
4) KB Sumo DL

A. In a 16 min Window:
Gymnastics Practice

B. EMOM x 16
For Max Reps...
1) Cal Row
2) Bar Muscle-Ups
3) Alt. Rev. Lunges
(50/35lbs)
4) Rest

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks
(hanging or on ground)

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 3 min-
In a 9 min Window:
200m Run
50 SU's
*Add 10 SU's each round

11/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Front Squat x 3

A. In a 24 min Window:
Establish a 1-RM
Clean

B. "2008 Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) BW Lunges
2) Inchworms
3) Cossack Squats

A. In a 10 min Window:
Back Squat x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
20 Air Squats
20 Wall Balls
20 KB Lunges
(farmers hold; alt. legs)
200m Run

11/11

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Hollow Hold
5) Static Hang

A. Three Sets for Max Reps:
(15 Intervals)
:60 on/:20 sec off
1) Cal Bike
2) Push Press (115/75lbs)
3) Alt. Pistols
4) Strict Pull-Ups
5) DB Box Step-Overs
(35/25lbs; 24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

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

11/10

FRIDAY

HXBXplus

Warm Up
5 min AMRAP:
8 Cals (MC)
8 Burpees to a Plate
8 Empty BB Squat Cleans

*Allow 6-8 min to Warm Up Part A

A. Every 3 min, for 10 Sets:
For Max Load...
300/250m Row
[or 15/12 Cal Bike]
2 Squat Cleans
*2 attempts only/add up all successful lifts

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) KB Sumo DL
3) Air Squats

A. In a 12 min Window:
Sumo Deadlifts x 8
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Flutter Kicks

B. "Level Up"
In an 8 min Window:
100m Run
10 DB Alt. Snatches
*add 2 snatches each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dball Power Cleans
*add one rep to both each round

11/9

THURSDAY

HXBXplus

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

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

A. Every 12 min, for 3 Sets:
400m Run
20 SA KB Snatches
(24/16kg; 10 reps each)
20 Box Jump-Overs
10 Bar Muscle-Ups
[Scale= 20 Pull-Ups]
400m Run
*Adjust run or reps if needed if they do not have at least 2 min of rest

HXBX

Warm Up
Tabata x 9
1) DB Push Press (light)
2) Plank
3) Burpees

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 8
DB Floor Press x 12
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

11/8

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Back Rack GM
2) Sumo DL
3) Box Jumps

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 8 @ 65%
2) 6 @ 75%
3) 4 @ 85%
4) 3 @ 90%
5) Max Reps @ 80%

B. Three Rounds for Time:
500m Row
20 KB Walking Lunges
(24/16kg)
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL
3) Air Squats

A. In a 12 min WIndow:
Cursty Lunges x 16
(8 each leg)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Lat. Burpees over Bar
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run