| Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
| Monday | Power Clean 5 x 5 - 5 Unbroken Touch n Go reps per set - Start around 65% 1RM and build weight across sets to a 5RM | Partner WOD "Life Is Sweet" In pairs and alternating rounds complete AMRAP12: 10 Ground to Overhead 40/30kg 8 Front Squats 40/30kg 6 Synchro Burpees over Bar - No dumping the barbell! Life Is Sweet, our in house same sex pairs competition, will be held at the gym on Saturday 11th October. | Run Club AMRAP40: Run 1 mile 1 minute Plank Run 800m 30 seconds KB Rack Hold 2 x 24/16kg Run 400m Rest 1 minute | Deadlift & Bench Max Effort! Deadlifts Build to a heavy 1 Bench press Build to a heavy 1 Optional finisher 1-2 Sets Max Press ups Max Banded Good Mornings | ||
| Tuesday | EMOM15 5 rounds: 1) 30 seconds Toes to Bar/V-Sits 2) 30 seconds Double DB RDL 3) 30 seconds Double KB Strict Press - Full range of movement Toes to Bar only. Alternatively do full Rom V-sits,SL V-sits or Tuck Ups | 15 minutes for quality 1 DB Turkish Get Up each arm 15 DB Goblet Squats 200m KB Farmer's Carry - work with challenging loads on all movements | Engine Builder 3 rounds (40 minutes) In 5 minutes... Run 800m In remaining time AMRAP SA DB OH Lunges Rest 2 minutes In 5 minutes... 60/48 Calories In remaining time AMRAP Burpee Broad Jumps Rest 2 minutes | Clean & Jerk EMOM5: 1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split - After the Jerk, hold foot position, rerack bar and do Jerk from Split - work across at 40-50% In 25 minutes Build to a Max Clean & Jerk | ||
| Wednesday | Monster Mash For time: 60/48 Calories or Run 800m 30 Single Arm DB Man-Makers 1 x 22.5/15kg Rest 4 minutes 3 rounds: 30 Wall Ball 9/6kg 30 Sit Ups Rest 4 minutes 21-15-9 Burpees Pull Ups Time Cap = 32 minutes | Strength 3 Sets: Russian Box Step Ups x 6-8 each leg Alternating DB Z-press x 6-8 each arm Strict Pull Ups x 5-10 - Rest 60-90 seconds between movements Threshold WOD AMRAP30: Run 800m or 60/48 Calories 20 KB Swings 24/16kg 10 Burpee Box Jumps 24/20" - Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR | Squat & Press Max Effort! Squats Build to a heavy 1 Strict press Build to a heavy 1 Optional finisher 1-2 Sets Max Ring rows Max Lunges | |||
| Thursday | EMOM40 8 rounds: 1) 8-12 Box Jumps 2) 8-12 Press Ups/HSPUs 3) 8-12 Double KB Rack Lunges 4) Max Calories in 1 minutes 5) Rest | Zone 2 In 35 minutes: Run 1 mile in remaining time AMRAP... 20 Squats 10 DB Strict Press 20/15 Calories 20 Lunges 20 KB Gorilla Rows 20/15 Calories On 35 minutes... Run 1 mile | Snatch EMOM5: 1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance - work across at 40-50% EMOM5: 1 Hang Snatch - Pause 3 seconds in receiving position - Work across at 50-60% 1RM In 20 minutes Build to a Max Snatch | Ring Muscle Ups & Pistols | ||
| Friday | "CF Leeds Benchmark WOD" For time: Run 400m 50 Squats 40 Sit Ups 30 KB Swings 24/16kg 20 Press Ups 10 Pull Ups Run 400m | Friday Pump Sesh In pairs, working You Go I Go complete 3 rounds: 20 Double DB Curls 20 Russian Twists 20 Overhead Banded Triceps Extensions 20 seconds Hollow Hold | VO2 Max Intervals 6 rounds: 60 seconds Max Cals 60 seconds Rest 40 seconds Wall Ball 20 seconds Rest 20 seconds Max Cals 2 mins 40 secs Rest (6 minutes total per round) | |||
| Saturday | Engine - Single Discipline 3 minutes On/30 seconds Off x 6 - Steady, consistent pace Rest 4 minutes 90 seconds On/90 seconds Off x 4 - Fast, consistent pace Rest 4 minutes 30 seconds On/30 seconds Off x 8 - Very Fast pace | CrossFit "Dark & Long" AMRAP30: 30/24 Calorie Row, Ski or Bike 20 Burpees 300m Run 20 Single Arm DB Hang Clean and Jerk 22.5/15kg | Capacity In pairs complete AMRAP60: Run 400m together 60 Sandbag Lunges 30/22.5kg 60/48 Calorie Row Run 400m together 200m Farmer's Carry 2 x 32/24kg 60 Wall Ball 9/6kg Run 400m together 60 DB Hang Power Cleans 2 x 22.5/15kg 60/48 Calorie Ski/Bike Run 400m together 40m Sled Push 200/120kg 60 Burpees - Split reps as you wish and gun for 2+ rounds!!! - If there isn't a sled available, make a start on the burpees | |||
| Sunday | Engine - Multi Discipline 7 rounds: 2 mins Discipline 1 30 secs Rest 2 mins Discipline 2 30 secs Rest 5 mins Rest In pairs complete Max distance in 16 minutes - Change every 300m (600m for Bike) | Sunday Social Sunday Circuits: Partner Workout - working 1 min on/1 min rest Complete 2 rounds: 1. Sled Push 100/70kg 2. Bike Cals 3. Sandbag Lunge Walk 22.5/15kg 4. Ski Cals 5. DB Push Press 2x22.5/15kg 6. Run 150-200m 7. KB Deadlift 2x28/20kg 8. Row Cals 9. Sandbag Clean 60/40kg 10. Burpees |
Monday, 4th August 2025
CrossFit A
Power Clean 5 x 5
- 5 Unbroken Touch n Go reps per set
- Start around 65% 1RM and build weight across sets to a 5RM
CrossFit B
Partner WOD
"Life Is Sweet"
In pairs and alternating rounds complete AMRAP12:
10 Ground to Overhead 40/30kg
8 Front Squats 40/30kg
6 Synchro Burpees over Bar
- No dumping the barbell!
Life Is Sweet, our in house same sex pairs competition, will be held at the gym on Saturday 11th October.
HYROX
Run Club
AMRAP40:
Run 1 mile
1 minute Plank
Run 800m
30 seconds KB Rack Hold 2 x 24/16kg
Run 400m
Rest 1 minute
Strength
Deadlift & Bench Max Effort!
Deadlifts
Build to a heavy 1
Bench press
Build to a heavy 1
Optional finisher
1-2 Sets
Max Press ups
Max Banded Good Mornings
Tuesday, 5th August 2025
CrossFit A
EMOM15
5 rounds:
1) 30 seconds Toes to Bar/V-Sits
2) 30 seconds Double DB RDL
3) 30 seconds Double KB Strict Press
- Full range of movement Toes to Bar only. Alternatively do full Rom V-sits,SL V-sits or Tuck Ups
CrossFit B
15 minutes for quality
1 DB Turkish Get Up each arm
15 DB Goblet Squats
200m KB Farmer's Carry
- work with challenging loads on all movements
HYROX
Engine Builder
3 rounds (40 minutes)
In 5 minutes...
Run 800m
In remaining time AMRAP SA DB OH Lunges
Rest 2 minutes
In 5 minutes...
60/48 Calories
In remaining time AMRAP Burpee Broad Jumps
Rest 2 minutes
Barbell
Clean & Jerk
EMOM5:
1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split
- After the Jerk, hold foot position, rerack bar and do Jerk from Split
- work across at 40-50%
In 25 minutes
Build to a Max Clean & Jerk
Wednesday, 6th August 2025
CrossFit A
Monster Mash
For time:
60/48 Calories or Run 800m
30 Single Arm DB Man-Makers 1 x 22.5/15kg
Rest 4 minutes
3 rounds:
30 Wall Ball 9/6kg
30 Sit Ups
Rest 4 minutes
21-15-9
Burpees
Pull Ups
Time Cap = 32 minutes
HYROX
Strength
3 Sets:
Russian Box Step Ups x 6-8 each leg
Alternating DB Z-press x 6-8 each arm
Strict Pull Ups x 5-10
- Rest 60-90 seconds between movements
Threshold WOD
AMRAP30:
Run 800m or 60/48 Calories
20 KB Swings 24/16kg
10 Burpee Box Jumps 24/20"
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
Strength
Squat & Press Max Effort!
Squats
Build to a heavy 1
Strict press
Build to a heavy 1
Optional finisher
1-2 Sets
Max Ring rows
Max Lunges
Thursday, 7th August 2025
CrossFit A
EMOM40
8 rounds:
1) 8-12 Box Jumps
2) 8-12 Press Ups/HSPUs
3) 8-12 Double KB Rack Lunges
4) Max Calories in 1 minutes
5) Rest
HYROX
Zone 2
In 35 minutes:
Run 1 mile
in remaining time AMRAP...
20 Squats
10 DB Strict Press
20/15 Calories
20 Lunges
20 KB Gorilla Rows
20/15 Calories
On 35 minutes...
Run 1 mile
Barbell
Snatch
EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance
- work across at 40-50%
EMOM5:
1 Hang Snatch
- Pause 3 seconds in receiving position
- Work across at 50-60% 1RM
In 20 minutes
Build to a Max Snatch
Gymnastics
Ring Muscle Ups & Pistols
Friday, 8th August 2025
CrossFit A
"CF Leeds Benchmark WOD"
For time:
Run 400m
50 Squats
40 Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m
CrossFit B
Friday Pump Sesh
In pairs, working You Go I Go complete 3 rounds:
20 Double DB Curls
20 Russian Twists
20 Overhead Banded Triceps Extensions
20 seconds Hollow Hold
HYROX
VO2 Max Intervals
6 rounds:
60 seconds Max Cals
60 seconds Rest
40 seconds Wall Ball
20 seconds Rest
20 seconds Max Cals
2 mins 40 secs Rest
(6 minutes total per round)
Saturday, 9th August 2025
CrossFit A
Engine - Single Discipline
3 minutes On/30 seconds Off x 6
- Steady, consistent pace
Rest 4 minutes
90 seconds On/90 seconds Off x 4
- Fast, consistent pace
Rest 4 minutes
30 seconds On/30 seconds Off x 8
- Very Fast pace
CrossFit B
CrossFit
"Dark & Long"
AMRAP30:
30/24 Calorie Row, Ski or Bike
20 Burpees
300m Run
20 Single Arm DB Hang Clean and Jerk 22.5/15kg
HYROX
Capacity
In pairs complete AMRAP60:
Run 400m together
60 Sandbag Lunges 30/22.5kg
60/48 Calorie Row
Run 400m together
200m Farmer's Carry 2 x 32/24kg
60 Wall Ball 9/6kg
Run 400m together
60 DB Hang Power Cleans 2 x 22.5/15kg
60/48 Calorie Ski/Bike
Run 400m together
40m Sled Push 200/120kg
60 Burpees
- Split reps as you wish and gun for 2+ rounds!!!
- If there isn't a sled available, make a start on the burpees
Sunday, 10th August 2025
CrossFit A
Engine - Multi Discipline
7 rounds:
2 mins Discipline 1
30 secs Rest
2 mins Discipline 2
30 secs Rest
5 mins Rest
In pairs complete Max distance in 16 minutes
- Change every 300m (600m for Bike)
CrossFit B
Sunday Social
Sunday Circuits:
Partner Workout - working 1 min on/1 min rest
Complete 2 rounds:
1. Sled Push 100/70kg
2. Bike Cals
3. Sandbag Lunge Walk 22.5/15kg
4. Ski Cals
5. DB Push Press 2x22.5/15kg
6. Run 150-200m
7. KB Deadlift 2x28/20kg
8. Row Cals
9. Sandbag Clean 60/40kg
10. Burpees