2015 WK 40

 

20150928 | Monday 

A. Cone Touch

B.Deadlift 

5-5-5-3-3-3

C. Workout

6 Min AMRAP

20 OH Lunges

10 Burpee Plate Jumps

20 Sit Ups

20150929 | Tuesday 45 min class

24 Min AMRAP

21-15-9

Deadlift

Bar Jump Burpees

Run 200m

9-15-21

Wall Balls

Sit Ups

Run 200m

20150930 | Wednesday

A. 4Mins

12 Lunges

12 KB Swing

B. Front Squat

5-5-5-3-3-3

C. WorkOut 

4 Rounds

14 S2OH

10 Box Jumps

20151001 | Thursday

A. Row 1000m then

15-12-9

G2OH

Sit Ups

B. 12 minutes OMEM

Barbell Complex

DL

HPC

Lunge R

Lunge L

S2OH

C Workout

3 Rounds

4 Deadlift BW

10 Box Jump

20 Double Unders

20 Wall Balls

20150824 | Friday

A. Friday Ladder Drills

B. Push Jerk

5-5-5-3-3-3

C.Partner Workout

12 Min AMRAP

20 Pull Ups 

40 KB Swing

40 Press Ups

20 OH Squat

D. Prowlers

 
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Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.


Strength is a choice…choose to be strong