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

11/7

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jek x 3
Split Jerk x 3
Press in Jerk Position x 3

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Split Jerk x 2
*2 sec pause in dip and receiving position
1-2) @ 70%
3-4) 75%
5-6) 80%
7-8) 85%


B. 12 min AMRAP:
50 DU's
12 Toes to Bar
6 Strict Pull-Ups

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Hollow Hold

A. In an 8 min Window:
Three Sets (minimum) of:
Bent Over Row x 10
SA DB Seated Curls x 10
(each arm)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "EMOM Manial"
(20 Intervals)
:40 on/:20 off
1) DB Power Cleans
2) Bike
3) Burpee Pull-Ups
4) Bike

11/6

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
KB Sumo DL x 8
Deadbug x 12

*Allow 6 min to Warm Up Part A

A. "Open Event 22.2"
1, 2, 3, 4...10, 9, 8...1
Deadlift (225/155lbs)
Bar Facing Burpees
*Mandatory 10 min
TIME CAP/If capped put 10 min in score and the # of reps acheived in the notes

B. 16 min AMRAP:
50ft Double KB
Front-Racked Carry
100ft Double KB
Farmers Carry
100 Flutter Kicks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cossack Squats
3) DB Rom. DL (light)

A. In a 12 min Window:
Back Squat x 6
@31X1
Banded Sissy Squats x 12

B. "Level Up"
In a 16 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round

11/4

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Dive Bomber Push-Ups
2) Russian KB Swings
(light)
3) HR Push-Ups
4) Banded Tricep Ext.
5) High Knees
6) Cossack Squats

A. 30 min AMRAP:
In teams of 2...
20/15 Cals (MC)
15 Box Dips
30 Alt. DB Snatches
(50/35lbs)
60 DU's
15 Box Dips
30 Russian KB Swings
(32/24kg)
20/15 Cals (MC)

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
10 Alt. DB Snatches
200m Run

11/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
Wall Sit x :30 sec
Prone Plank x :30 sec
BB GM x 8
BB Back Squat x 8

A. In a 20 min Window:
Back Squat
1) 5 @ 70%
2) 3 @ 80%
3) 1 @ 90%
4) 5 @ 80-85%
5) Max Reps @ 80%
*Includes Warm Up Time

B. Three Rounds for Time:
20 Pull-Ups
10 Front Squats (135/95lbs)
400m Run

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets (minimum) of:
Strict Press x 8
Curtsy Lunges x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) SU's
4) DB Clusters
5) Jumping Lunges

11/2

THURSDAY

HXBXplus

Warm Up
EMOM x 12
1) 100m Run
2) 10 Box Jumps
3) 12 Alt. DB Snatches
4) 5 Burpee Broad Jumps

*Allow 5 min to Warm Up/Set Up Part A

A. FIve Rounds of:
40 Cal Row
20 Box Jumps (24"/20")
10 DB Box Step-Overs
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 4 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable
directly into...
Four Rounds of:
Medball Partner Tosses
:40 on/:20 off

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step Overs
*add two step-overs each round
-3 min rest-
In a 9 min Window:
50 SU's
5 DB Devils Press
*add one devils press each round