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DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
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MondayStrength

3-4 sets:
5 Push Press
8-10 Single Leg RDL each leg

- For Push Press, take bar from the rack and work around 75-80% 1RM

4 rounds for time

16 Box Step Ups 1 x 20/15kg, 24/20"
16 Wall Ball 9/6kg, 10/9'
16 Alternating DB Hang Snatch 1 x 20/15kg

Time Cap = 13 minutes

Run Club

Every 4 minutes x 4:
20m Burpee Broad Jump
Run 300-400m (Fast pace)

Rest 4 minutes

AMRAP20:
Run 800m (around Hyrox Pace)
20m Sled Push 100/70kg
Lower Push + Upper Pull

Every 2 minutes x 5 Rounds
5-8 Sandbag Squats

Chin ups
10 mins
Build to a heavy 8 reps

3-4 Sets
8/8 Goblet Step ups
10-20 Ring rows
30 Russian twists
3
TuesdayAMRAP30

6 Strict Pull Ups
12 Press Ups
18 Single Arm DB Overhead Lunges 1 x 30/22.5kg
24 Sit Ups
30/24 Calories or 400m Run



Engine Builder

In pairs working YGIG complete AMRAP36:
15/12 Calorie Row + 10 Burpees over Rower
15/12 Calorie Ski + 20m Sandbag Lunge Walk 22.5/15kg
15/12 Calorie Bike + 40m Farmer's Carry 2 x 32/24kg		Snatch

EMOM6 (3 rounds):
1) 3 Snatch High Pulls + 3 Snatch Balance
2) 3 Position Snatch (Hip-Hang-Floor)
- Work with light load (40-50%)
- Add a light weight between rounds if moving comfortably

25 minutes:
Build to a Max Snatch
4
WednesdayCleans - Speed under the bar

EMOM5:
2 Tall Cleans + 1 High Hang Clean
- Work across with empty bar

Every 90 seconds x 6:
3 High Hang Squat Cleans
- start around 50% and build weight across sets
- Focus on fast pull under the bar		Partner WOD

In pairs and alternating rounds complete AMRAP15:
5 Ring Dips
5 Hang Power Cleans 75/50kg
10 Burpees over Bar

- Scale Ring Dips to Bar Dips or Box Dips
- Scale Hang Power Clean to around 70-75% 1RM		Strength

3 Sets:
10 Heavy Russian Swings
10-20 Press Ups
16 DB Lunges (1 Overhead/1Rack x 8 each side)

Threshold WOD

5 rounds for time:
Run 400m or 30/24 Calories
20 Wall Ball 9/6kg
100m Farmer's Carry 2 x 24/16kg
10 Burpees

Time Cap = 28 minutes
Lower Pull + Upper Push

Every 2 minutes x 5 Rounds
3-5 Sandbag to shoulder

Incline DB Bench press
10 mins
Build to a heavy 8 reps

3-4 Sets
8/8 Stag. KB Deadlifts
10-20 Press ups
20 Reverse crunches
5
ThursdayMax Calories in 30 minutes

Row, Ski, Bike, Echo Bike, Assault Runner

- On 0 and every 6 minutes thereafter complete…
3 Heavy Sandbag to Shoulder

- On 3 and every 6 minutes thereafter complete…
3 Wall Walks		Zone 2

AMRAP45:
Run 800m
4 Turkish Get Ups
40/32 Calories
8 Pull Ups
12 Press Ups
16 Single Leg V-sits
Clean & Jerk

EMOM9 (3 rounds):
1) 4 Clean High Pulls
2) 4 Tall Cleans
3) 3 Pause Jerks (Pause 2 seconds in dip and catch)
- Work with a light load (30-50%)
- Add a light weight each round if moving comfortably

30 minutes
Build to a Max Clean & Jerk
Bar Muscle Ups & HSPUs
6
FridayStrength

3-4 sets:
8 Squats
12-16 Alternating DB Bench Press

- Front, Back or Overhead Squats
- Work around 70-75% 1RM
- For Bench, hold top position on 'non-working' arm		"Helen"

3 rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull Ups

Time Cap = 13 minutes

VO2 Max Intervals

Every 4 minutes x 8
12/9 Calories
12 Plate Ground to Overhead 20/15kg
12 Plate Overhead Lunges 20/15kg
12 Burpees to Plate

- Hit each round at 90%+ effort and aim to keep all rounds under 2.5 minutes
7
SaturdayEngine - Single Discipline

A) On 0:00
5 minutes on/2 minutes off x 2
*Moderate consistent pace

B) On 16:00
2 minutes on/1 minute off x 4
*Mod/Fast pace

C) On 31:00
1 minute on/1 minute off x 6
*Fast pace
Sickener

Part A) Get as far as possible in 5 minutes
Rest 2 minutes
Part B) Get as far as possible in 10 minutes
Rest 4 minutes
Part C) Get as far as possible in 15 minutes

60/45 Calorie Row, Ski or Bike
20 Single Arm Overhead Lunges 22.5/15kg
20 DB Goblet Thrusters 22.5/15kg
50/40 Calorie Row, Ski or Bike
20 Single Arm DB Snatch 22.5/15kg
20 Burpees
40/30 Calorie Row, Ski or Bike
20 Toes to Bar
400m Run

- Start from the beginning on each Part.
- If you complete the Thrusters under 5 minutes in Part A, rest.
- If you complete the Burpees under 10 minutes in Part B, rest.
- If you complete the whole WOD in Part C as well as completing Part A and Part B, you win a CrossFit Leeds top!
Capacity

AMRAP16:
Run 200m
20m Sled Push 80/50kg
15/12 Calorie Ski or Bike

AMRAP16:
30/24 Calorie Row
24 Wall Ball 6/4kg
12 Burpees

AMRAP16:
Run 800m
150m Farmer's Carry 2 x 24/16kg

- Rest 5 minutes between AMRAPs
- Aim to go at a good pace that allows zero to minimal rest on each AMRAP
8
SundayEngine - Multi Discipline


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Every 6 Mins x 6 (36:00 Total)
25 Wall Balls 9/6kg, 10/9’
20 Alternating DB Snatch 22.5/15kg
15 Burpee Box Jumps
Max Calories on Erg / Max Distance Run in remaining time

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