8/22
SATURDAY
HXBXplus
"Hyrox"
TBD
HXBX
Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Row
2) Banded GM's
3) Alt. DB Snatches (light)
A. "Tag"
In a 30 min Window:
30 Cals (MC)
30 Wall Balls
30 Dball Power Cleans
30 Cals (MC)
30 Alt. DB Snatches
30 Russian KB Swings
8/21
FRIDAY
HXBXplus
Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber Push-Ups
20 Plank Shoulder Taps
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Tall Jerks
3) Split Jerks
4) Press in Split Position
A. In a 16 min Window:
Establish a 1RM Split Jerk
B. Five Sets of:
:90 sec on/:90 sec off
5 DB Burpee DL's (50/35lbs)
10 DB Floor Press (50/35lbs)
In remaining time...
Max Cal Row or Bike
*Record all 5 scores of max cals
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)
A. EMOM x 9
:35 on/:25 off
1) Deficit Sumo KB DL's
2) Curtsy Lunges
3) Tall Box Jumps
B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) DB Burpee DL's
3) Goblet Rev. Lunges
4) Bike
5) Plank Hold
8/20
THURSDAY
HXBXplus
Warm Up
5 min AMRAP:
10/7 Cal Row
10 Push-Ups
10 Russian KB Swings
10 Air Squats
A. 30 min AMRAP:
500/450m Row
50m Farmers Carry (32/24kg)
400m Run
200ft of Walking Lunges
(bodyweight)
B. Three Sets of:
15 Pallof Rotations (each)
15 Weighted Side Bends (each)
:30 sec Hollow Hold
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Burpees
3) HR Push-Ups
A. In a 10 min Window:
3 Tempo Bench Press
@ 32X1
+
6 Bench Press
(no tempo)
B. "King of the Hill"
In a 16 min Window:
6 SA DB Devil's Press (each)
12 Medball Rot. Slams
6 Medball Squat Cleans
12 Alt. DB Snatches
6 Push-Ups
200m Run
C. "Pipeline"
*If time allows
8/19
WEDNESDAY
HXBXplus
Warm Up
Two Sets of:
100m Run
10 Bird Dogs
10 Empty BB Rom. DL
10 Empty BB Power Clean
10 Empty BB Kang Squat
A. In a 16 min Window:
Deficit Deadlifts
(2" deficit)
3 @ 70-75%
3 @ 80-85%
3 @ 85+%
*Includes Warm Up TIme
B. For Time:
100 DU's
60 Wall Balls (20/14lbs)
50 Toes to Bar
40 Box Jump Overs (24"/20")
30 Power Cleans (135/95lbs)
100 DU's
*20 min TIME CAP
HXBX
Warm Up
200m Run
Followed by...
3 min AMRAP:
4 Kang Squat
8 Russian Swings
:15 sec Hollow Hold
A. In a 12 min Window:
3 Tempo Back Squat
@ 32X1
+
6 Back Squat
(No Tempo)
B. "Tag"
In a 20 min Window:
6 Dball Box Jump Overs
8 Dballs over Shoulder
10 Dball Squats
12 Dball Step-Ups
100m Run
8/18
TUESDAY
HXBXplus
Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
10 Banded Lat Pull-Downs
100ft Med Ball Pec Squeeze Walk
20 Plank Shoulder Taps
A. In a 15 min Window:
Open Gymnastics Practice
B. Three Sets of:
3 min on/3 min off
12-9-6
Shoulder to OH (115/85lbs)
Bar Facing Burpees
In remaining time...
Max Pull-Ups
*Goal is to have >40 sec on max pull-ups/record all 3 scores of max Pull-Ups
HXBX
Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pikes
4) Scap Push-Ups
5) Cobra Pose
A. In an 8 min Window:
Three Sets (minimum)
DB Bent Over Row x 8
BB Curls x 10 (Close Grip)
DB Z-Press x 12
immediately into...
Six Rounds of:
:25 on/:25 off
1) Mountain Climbers
2) Toes to Post
3) SL V-Ups
B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 DB Clusters
8 KB Gorilla Rows
(4 each arm)
8 Ab-Mat Sit-Ups
8/17
MONDAY
HXBXplus
Warm Up
50ft of...
Walk on balls of Feet
Toe Up/Heel Walk
Walking Lunges
High Knees
Butt Kickers
Burpee Broad Jumps
*Allow 8-10 to Warm Up Front Squat
A. "Uh No Nuno"
Three Rounds for Time:
400m Run
9 Front Squats (225/155lbs)
*Bar taken from ground
*16 min TIME CAP
*Barbell Modification is 80-80% of 1RM Clean
B. EMOM x 9
1) 12-16 DB Death March
2) 12-16 Alt. Cossack Squats
3) Rest
HXBX
Warm Up
100m Run
Followed by..
Tabata x 6
w/ a med ball
1) Goblet Squat
2) Squat Clean
3) Thruster
A. In a 12 min Window:
BB Hip Thrusts x 8
DB Squat Jumps x 12
50ft Sled Push
:30 sec Wall Sit
B. "Point Break"
In a 16 min Window:
12 SA DB Hang Squat Cleans
(6 each arm)
12 DB Alt. Snatches
12 Wall Balls
12 DB Goblet Squats
*100m at the top of every 4 min
8/15
SATURDAY
HXBXplus
Warm Up
Two Rounds of:
100m Run
10 Banded Pull-Aparts
10 Rev. Snow Angels
10 Plate G2O
100ft OH Plate Carry
A. 15 min AMRAP:
In teams of 2...
10 Burpees to Plate
10 Toes to Bar
10 Alt. DB Snatches (50/35lbs)
10 Box Jump Overs (24"/20")
10 Single DB Alt. Rev. Lunges
(Goblet Hold; 50/35lbs)
-5 min rest-
15 min AMRAP:
In teams of 2...
10 Devils Press (50/35lbs)
200m Run
10 Single DB Goblet Hold Step-Ups
(50/35lbs; 24"/20")
HXBX
Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps
A. "Tag"
In a 30 min Window:
100 Cals (MC)
80 DB Front Squats
60 Alt. DB Snatches
40 Medball Partner Sit-Ups
200m Double KB OH Carry
8/14FRIDAYHXBXplus
Warm Up
Two Sets of:
10 Plate Hops
5 Broad Jumps for Distance
10 KB Sumo DL High Pulls
Three Sets of:
w/ an empty BB...
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to OH
A. In a 20 min Window:
Establish a 1RM Clean
B. "DT Progression Week 5"
Five Sets for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH
*Rest exacly 1 min between each set*
15 min TIME CAP
HXBX
Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
A. In a 12 min Window:
Posted SL KB DL x 8 (each leg)
Sumo DL Hip Pulls x 10
Turkish Get-Ups x 12 (6 each)
"Point Break"
In an 18 min Window:
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Squat Jumps
*30 Cals at the top of every 6 min
8/13THURSDAYHXBXplus
Warm Up
400m Run
*Nasal breathing only
50ft of...
Sampson Lunges
Death March
Walking Lunges
Bunny Hops
A. Every 6 min, for 5 Sets:
400m Run
500/450m Row
*Record all 5 times/goal is to buy some rest before the next 6 min interval ticks over.
B. EMOM x 9
1) 8-10 BB Ab Wheel Rollouts
2) :30 sec Banded Pallof Hold (left)
3) :30 sec Banded Pallof Hold (right)
C. Accumulate 3 min in a heavy Double KB Front Rack Hold or Heavy Dball Bearhug Hold
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers
A. 10-9-8...1
Close Grip Bench Press
*:15 sec Hollow Hold between
B. B. "Level Up"
In an 8 min Window:
100m Run
6 DB Devils Press
*Add two DP's each round
-rest 3 min-
In an 8 min Window:
100m Run
6 DB Man Makers
*Add two MM's each round
8/12
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Three Sets of:
100ft Med Ball Pec Squeeze
10 DB Ext. Rotations (each arm)
10 DB Cuban Presses
A. In an 18 min Window:
Two Sets of:
10-12 Bench Press @ 60-65%
Followed by...
Max Close Grip Bench Press
@ 65%
@ 60%
@ 55%
*One set for max reps at each weight
B. Six Sets of:
1 min on/1 min off
10 Strict HSPU's
Max Cal Bike or Ski in remaining time
[Record all 6 Max Cals]
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) GM's (back rack)
A. In a 12 min Window:
Zercher Squats x 8
Goblet Alt. Cossack Squats x 10
(5 each)
Cursty Lunges x 12
(6 each)
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Glute Bridges
5) Wall Sit
8/11
TUESDAY
HXBXplus
Warm Up
Two Rounds of:
50ft Lat. Monster Walk
(25ft each)
8 Goblet Squats
10 Russian KB Swings
200m Run
A. In an 18 min Window:
Five Sets of:
5 Back Squats @ 70-75%
*2 sec pause at bottom
B. Every 5 min, for 3 Sets:
1) 800m Run
Max Russian KB Swings (24/16kg) in remaining time
2) 800m Run
Max Wall Balls (20/14lbs) in remaining time
3) 800m Run
Max Lat. Burpees over KB in remaining time
HXBX
Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose
A. EMOM x 12:
1) SA DB Row
(:20 each side)
2) Ab-Mat Sit-Ups
3) DB Alt. Curls
4) Banded Face Pulls
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups
B. "King of the Hill"
In a 16 min Window:
16 Plate G2O
16 SL Sit-Ups
16 Box Dips
16 Cals (MC)
8/10
MONDAY
HXBXplus
Warm Up
3 min of:
Foam Roller
Banded Lat Stretch
KB Windmills
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) Power Snatch
3) Squat Snatch
A. 20 min AMRAP:
3 Squat Snatches (135/95lbs)
6 Box Jumps (30"/24")
9 Toes to Bar
B. "Upper Push+Pull"
EMOM x 10
1) 8-12 DB Z Presses
2) 12-16 KB Gorilla Rows
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) Kang Squats
A. In a 12 min Window:
Banded BB Hip Thrusts x 6
Heel Raised BB Squats x 12
B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Box Jump Overs
4) Banded Monster Walk
5) Elev. Rev. Lunges
(from plate)
8/8
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Three Sets of:
5 Scap Pull-Ups
10 OH Plate Rev. Lunges (light)
5 Plate G2O
10 HR Push-Ups
A. 30 min AMRAP:
In teams of 2...
1600m Run (Buy-In)
*200m intervals
immediately into...
AMRAP in remaining time:
6 Pull-Ups
8 Deadlifts (155/105lbs)
10 Alt. Snatches
12 Single DB Step-Overs
14 Wall Balls (20/14lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold
A. "Tag"
In a 30 min Window:
200m Run
12 Alt. DB Snatches
12 Single DB Step-Ups
12 Cals (MC)
12 Box Jump Overs
12 Rot. Medball Slams
12 (Cals)
8/7
FRIDAY
HXBXplus
Warm Up
Three Sets of:
:20 sec Hollow Hold
:20 sec Superman Hold
10 SA Russian KB Swings (each arm)
Followed by...
Two Sets of:
3 Scap Pull-Ups
6 Kip Swings
9 KB Sumo DL
A. In a 16 min Window:
Deficit Deadlifts
(2" deficity"
5 @ 65%
5 @ 70-75%
5 @ 75-80%
*Inludes Warm Up TIme
B. For Time:
30 Pull-Ups
15 Squat Cleans (185/125lbs)
30 Pull-Ups
*14 min TIME CAP
[squat cleans should be a weight you can perform 1 rep every 60-8 seconds or less/if you cannot perform Rx adjust loading to 60% of 1RM
C. CORE
(coaches choice)
*If time allows
HXBX
Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's
A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)
B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
(3 each)
2:15 on/:45 off
1) Row or Bike
2) AMRAP:
4 DB Burpee Deadlifts
8 Wall Balls
12 Med Ball Thrusters
8/6
THURSDAY
HXBXplus
Warm Up
100m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Tall Jerk
4) Split Jerk
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 7 Sets:
Split Jerks
1-3) 1 @ 70-85%
4-5) 1 @ 85-90%
6-7) 1 @ 90-95%
B. Four Sets of:
2 min on/2 min off
AMRAP:
15 Box Jump Overs (24"/20")
12 DB Box Step-Overs
(50/35lbs)
9 DB Shoulder to OH
*Rest 2 min between each set and pick up where you left off at the beginning of each 2 min window/ONE SCORE OF ROUNDS+REPS
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Plate G2O
3) Hollow Hold
A. In a 12 min Window:
DB Hammer Curls x 8
DB Rev. Flys x 10
Banded Lat Pull Downs x 12
(seated position)
Leg Pulses x 16
B. "Tag"
In a 20 min Window:
8 DB/BB Clean & Jerks
10 DB/BB Shoulder to OH
12 KB Sumo DL
50m KB Farmers Carry
100m Run
8/5
WEDNESDAY
HXBXplus
Warm Up
400m Run
Followed by...
Two Sets of:
6 Half Kneeling SA Presses (each)
12 Banded Supinated Grip Pull-Aparts
*Allow 6 min to demonstrate and Warm Up Part A
A. EMOM x 9
1) 4-6 Ring Muscle-Ups
[8-10 Pull-Ups or C2B's]
2) 8-10 Box Dips
3) 10-12 Plate G2O (45/35lbs)
B. Three Sets of:
Against a 6 min clock...
800m Run
Max Cal Bike or Row in remaining time
-1 min rest between each set-
[Record 3 scores of Max Cals]
HXBX
Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL
A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
EMOM x 3
Deadlifts x 3
@ fifth set weight
B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Bike
4) Russian Swings
+
Goblet Squats
(:20 sec of each)
8/4
TUESDAY
HXBXplus
Warm Up
Group 1)
3 min Bike
Group 2)
3 min AMRAP:
50ft Banded Monster Walk
10 Goblet Squats
10 Down Ups
A. In a 16 min Window:
Four Sets of:
6 Back Squats @ 65-70%
*2 sec pause at bottom of each squat/Includes Warm Up TIme
B. Three Sets of:
Against a 5 min clock...
25ft DB Walking Lunges
(50/35lbs; Farmers Hold)
20 Lat. Burpees over DB's
25ft DB Walking Lunges
*Record all 3 times/when finished rest of 5 min window is rest/goal is to buy lots of rest 2+ minutes
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose
A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Hollow Pulses
B. "Point Break"
In an 18 min Window:
8 Push-Ups
12 DB/BB Power Cleans
16 Cals (MC)
*200m Run at the top of every 6 min
8/3
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
5 Burpees
10 HR Push-Ups
Followed by...
Three Rounds of:
w/ an empty BB...
3 Deadlifts
4 Hang Power Cleans
5 Shoulder to OH
A. In a 16 min Window:
Two Sets of:
6-8 Close Grip Bench Press
@ 70-75% of 1RM Bench Press
Followed by...
Two Sets of:
6-8 Bench Press @ 70-75%
*Includes Warm Up Time
B. "DT Progression Week 4"
For Time:
30 Deadlifts (155/105lbs)
immediately into...
Five Rounds of:
9 Hang Power Cleans
6 Shoulder to OH
immediately into...
30 Deadlifts
*15 min TIME CAP
HXBX
Warm Up
3 min AMRAP:
4 Burpees
6 Plank to Pikes
8 Hip Bridges
10 Alt. DB Snatches (light)
A. In a 12 min Window:
Front Squats x 8
BB Hip Thrusts x 10
Dball Slams (from knees) x 12
B. "King of the Hill"
In an 16 min Window:
8 Bulg. Split Squats
(each leg)
12 Single DB Step-Ups
16 KB Swings
20 Cals (MC)
8/1
SATURDAY
HXBXplus
Warm Up
400m Run
Followed by...
One Set of:
5 Lat. Med Ball Throws (each side)
10 Rot. Med Ball Slams
5 Med Ball Bear Hug Squats
10 Med Ball Thrusters
A. For Time:
In teams of 3...
300 Synchro Air Squats
150 Synchro Push-Ups
75 Synchro Alt DB Snatches
*Every 5 min, starting at the 5:00 mark, run 400m together (all 3)
35 min TIME CAP
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold
A. "Tag"
In a 30 min Window:
200m Run
10 DB Clean & Jerk's
10 Push-Ups
10 Cals (MC)
10 Box Jumps
10 Rot. Medball Slams
10 (Cals)
7/31
FRIDAY
HXBXplus
Warm Up
100m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 3
Squat Clean x 2
Front Squat x 1
*Allow 6 min to Warm Up Part A
A. "Oly Week 7"
Every 2 min, for 8 Sets:
Squat Clean x 1
*Start around 60% and build based on quality to NO MORE than 90% of 1RM
B. For Time:
60 Deadlifts (155/105lbs)
45 Hang Power Cleans
30 Front Squats
*12 min TIME CAP
HXBX
Warm Up
Tabata x 4
1) High Knees
2) Butt Kickers
Followed by...
Tabata x 6
w/ mini-band
1) Squats
2) Alt. Glute Kickbacks
3) Hip Bridges
A. In a 12 min Window:
Bulg. Split Squats x 8 (each)
Banded Sissy Squats x 12
Banded Monster Walk x 50ft
(25ft forward/25ft backward)
B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 SA Alt. DB Hang C & J's
(4 each)
8 Box Jump Overs
*Add two reps to each mvnt every round