9/1

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
50ft of...
Walk on Balls of Feet
Walk on Heels
Sampson Lunge
Walking Lunges
Bunny Hops

A. Every 4 min, for 7 Intervals:
400m Run
Max Cal Bike or Row in remaining time
*One score of max reps at the end of 7 intervals

B. Three Sets of:
:30 sec Side Plank (each)
90/90 Hip Rotations x 10

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
6 Med Ball Squats
8 Med Ball Thrusters
10 Med Ball Down Ups
:20 sec Plank Hold

A. In a 12 min Window:
Tempo Bench Press x 8
@ 32X1
DB Skull Crushers x 12
Weighted SL Sit-Ups x 16

B. "Tag"
In a 20 min Window:
12 SA DB Devil's Press
(6 each arm)
12 Medball Thrusters
12 Medball Partner Sit-Ups
12 Alt. DB Snatches
12 Push-Ups
200m Run

8/31MONDAYHXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
:20 sec Static Hang
5 Scap Pull-Ups
10 Rev. Snow Angels
50 Double Unders

A. For Time:
21-15-9
Pull-Ups
63-45-27
Double Unders
*14 min TIME CAP

B. "What the Fritz"
For Time:
800m KB Suitcase Carry (24/16kg)

HXBX

Warm Up
In an 8 min Window:
Banded Hip Flexor Stretch
Couch Stretch
Foam Foller
Banded Clamshells
Goblet GM's

In a 15 min Window:
Banded Back Squats x 8
Banded Monster Walk x 50ft
Sled Push x 100ft

B. "King of the Hill"
In a 16 min Window:
8 Goblet Squats
12 Alt. Rev. Lunges
(6 each; Goblet Hold)
16 Cals (MC)

8/29

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Rounds of:
4 Inchworms
5 Burpees
6 Push-Ups
7 Air Squats
8 Alt. Rev. Lunges

A. 30 min AMRAP:
In teams of 2...
20 Plank Burpees over Partner
(10 per partner)
40 Synchro Sit-Ups
60 Ping Pong Wall Balls
(30 each; 20/14lbs)
400m Run (Together)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) Plate G2O
3) Inchworm
+
Dive Bomber Push-Up

A. "Tag"
In a 30 min Window:
200m Run
50m Farmers Carry
10 Lat. Burpees over DB's
10 SL Sit-Ups
10 Alt. DB Snatches
10 DB Deadlifts
10 DB Power Cleans
10 DB Thrusters

8/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
4 Lat. Burpees over Bar
5 Deadlifts
6 Hang Power Cleans
7 Shoulder to OH

A. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

B. Every 2 min, for 6 Sets:
3 Position Hang Snatch @ 60-70%
(high, mid, low)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) BW Rev. Lunges
3) DB Glute Bridges

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Air Squats between

B. "Point Break"
In an 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Thrusters
(8 each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min

8/27

THURSDAY

HXBXplus

Warm Up
6 min AMRAP:
10 Rev. Snow Angels
5 Scap Pull-Ups
10 DB Cuban Presses
5 PCVC Pass Throughs

A. In a 16 min Window:
Three Sets of:
4-5 Ring Pop Swings
Followed by...
Three Sets of:
3-4 Jump to Catch Position
Three Sets of:
3 Strict Ring PU's
+
3 Toes to Ring
+
3 Muscle-Ups
(if applicable)

B. Every 4 min, for 4 Sets:
40/32 Cal Bike or 550/500m Ski
Max Distance Shuttle Run in remaining time in 25ft increments
(25ft = 1 Rep)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Bicycles
3) Banded Tricep Ext.
4) Leg Pulses

B. "Level Up"
In an 8 min Window:
100m Run
8 Ab-Mat Sit-Ups
*Add two SU's each round
-rest 3 min-
In an 8 min Window:
8 Cal Bike
8 DB/BB Clean & Jerks
*Add two to both mvnts

8/26

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Bottoms Up KB Carry
(each arm)
50ft SA OH Carry (each arm)
100ft Pec Squeeze Walk

A. In a 16 min Window:
Two Sets of:
8-10 Bench Press
@ 70-65%
One Set of:
Max Close Grip BP @ 70%
One Set of:
Max Close Grip BP @ 60%

B. For Time:
1-2-3-4-5
Wall Walks
50-40-30-20-10
Double Unders
*15 min TIME CAP

HXBX

Warm Up
Tabata x 10
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges

A. In a 6 min Window:
Tempo Deadlift x 5
@4 sec up & down
immediately into...
In a 6 min Window:
Deadlift x 5
(no tempo)
*Build as comfortable

B. "Level Up"
In a 12 min Window:
5 Cals (MC)
5 DB Hang Power Cleans
5 DB Shoulder to OH
*Add two reps to all mvnts every round

C. "Pipeline"

8/25

TUESDAY

HXBXplus

Warm Up
In an 8 min Window:
Banded Hip Flexor Stretch
Butterfly Pulses
Lat. Monster Walk
Banded Hamstring Curls
Goblet Squats

A. In a 16 min Window:
In a min Window:
Two Sets of:
6 Back Squats @ 60-65%
One Set of:
Max Rep Back Squat @ 70%
*2 sec pause at the bottom of all squats for all 3 sets

B. Three Rounds for Time:
25 Wall Balls (20/14lbs)
50ft DB Walking Lunges
(Front Rack; 50/35lbs)
15 Toes to Bar
50ft DB Walking Lunges
*16 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In an 8 min Window:
BB Bent Over Row x 3
*2 sec pause at top
+
BB Bent Over Row x 6
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB Devil's Press
10 KB Russian Swings
15 Wall Balls
20 Clas (MC)

8/24

MONDAY

HXBXplus

Warm Up
2 min Row
Followed by...
Two Rounds of:
3 Inchworms
6 Plate Hops
9 Plate G2O
12 Banded GM's

A. "Nichole's Cardi-No"
For Time:
500m Row
directly into...
12-10-8-6-4-2
Burpee Box Jump Overs (24"/20")
Alt. DB Snatches (50/35lbs)

B. EMOM x 12
1) Dball or KB FR Hold
2) Rest
3) KB Farmers Hold

4) Rest

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. EMOM x 12
:35 on/:25 off
1) Back Squats
2) Seated Box Jumps
3) KB Sumo Deadlifts
4) Plate Hops

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats

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)