1/18

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
Suitcase Carry x 50 ft (each arm)

*Allow 5 min to Warm Up Strict Press

A. Every 2 min, for 6 Sets:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 10 @ 70+%
5) 10 @ 70+%
6) 10 @ 70+%
*build to the heaviest set of 10 possible

B. Three Sets of:
Against a 3 min clock...
25/20 Cal Bike
immediately into...
AMRAP:
12 DB Push Press (50/35lbs)
12 Push-Ups
-rest 3 min-
*Pick up each set of the couplet where you left off and note your total rounds and reps completed

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

1/17

MONDAY

HXBXplus

Warm Up
5 min Free Warm Up/Set Up

A. Two Sets of:
5-Pull Sprint (Row)
5 Normal Pulls (Row)
Deadlifts x 3 (half bodyweight)
Box Jumps x 3

B. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

C. Three Sets of:
Single Leg KB DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :30 sec (each)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row or Bike
2) Burpees to Bar
3) Banded GM's

A. In a 10 min Window:
Back Squats x 6
*Build as comfortable

B. "I have a Dream"
TAG
In a 29 min Window:
39 Cals (MC)
39 BB/DB Hang Cleans
39 BB/DB Front Squats
39 Wall Balls
39 Burpees to Bar
*MLK was born in 29' and he was 39 when he passed away

1/15

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Forward Lunges x 10
Rev. Lunges x 10
Lat. Lunges x 10
Single Leg Jumps x 10

A. For Time:
Run or Row 5K

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 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run

1/14

FRIDAY

HXBXplus

Warm Up
Bike x :60 sec (@ 50%)
Plank Shoulder Taps x 30
Bike x :60 sec (60%)
Wall Climbs x 4
Bike x :60 sec (@70%)
10 Broad Jumps

*Allow 5 min to set up for Part A

A. Every 12 min, for 36 min:
400m Run
30 KB Alt. Rev. Lunges (24/16kg)
20 Pull-Ups
30/25 Cal Bike
400m Run

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. 3 x 12
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

C. "Pipeline"
*If time allows

1/13

THURSDAY

HXBXplus

Warm Up
Six Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Single Leg Glute Bridge
3) Side Plank
(left side on round 1, right side on round 2)

A. Five Sets of:
Bulg. Split Squat x 6 (each)
Rev. Grip Bent Over Row x 8

B. Two Sets for Time:
50 Cal Row
50 Wall Balls (20/14lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round

1/12

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) Box Jumps

A. Every 2 min, for 8 Sets:
Deadlift
1) 8 @ 55%
2) 6 @ 65%
3) 4 @ 75%
4) 2 @ 85%
5) 1 @ 90%
6) 1 @ 95%
7) 1 @ 100%+
8) 1 @ 100%+

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump Overs (24"/20")

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. Four Sets of:
Bench Press x 8
Banded Tricep Ext. x 12

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

1/11

TUESDAY

HXBXplusWarm Up
Two Rounds of:
:30 sec Bike
10 KB Swings (light)
20 Air Squats

*Allow 5 min to set up for Part A

A. Every 5 min, for 30 min:
4 min on/1 min off
400m Run
10 Strict Pull-Ups
Max Strict HSPU's
or
Max Ring/Box Dips
*Perform HSPU on rounds 1,3, and 5, and Dips for sets 2, 4, and 6.

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. Three Sets of:
DB Bent Over Row x 10
BB Curls x 12
Banded Pull-Aparts x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone

1/10

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Plank to Pike
Followed by...
One Round of:
w/ an empty BB...
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 6 min to Warm up for Part A

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*build to todays heavy

B. Three Rounds for Time:
20/15 Cal Bike
10 Clean & Jerks
10 Lat. Burpees over Bar

HXBX

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

A. Four Sets of:
SL KB DL x 8 (each)
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

1/8

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA 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) Russian Baby Makers
10) Wall Slides

A. Four Rounds for Time:
25/20 Cal Row or Bike
20 Thrusters (75/55lbs)
15 Box Jumps
10 DB Box Step-Overs (50/35lbs)

HXBX

Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats

B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups

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