2015 WK 44

 

Congratulations to everyone on all their hard work over the last few weeks. It is great to see so much progress through these strength cycles, with many of you being rewarded with new PBs. This week we will take a break from our strength cycle and mix things up a bit. This week we are looking to keep the weight lighter, focus on every rep being top notch, even in the workouts.

 

20151026 | Monday 

Warm Up

Strength

Back Squat

10-8-6-4-2

Workout

8 Min AMRAP

8 FR Lunges 45/20

12 Burpees bar jumps

20151027 | Tuesday 45 min conditioning class

12 Wall Balls

24 Sit Ups

12 Pull Ups

24 KB swings 

12 OH Lunges

24 Push Press

20151028 | Wednesday 

Warm Up

Turkish Get Ups

Complex 

OMEM 12 mins

Deadlift x 2

Front Squat x 2

S2OH x 2

Workout

4 RFT

20 Squats

20 Sit Ups

10 Box Jumps

20151029 | Thursday

A. Warm Up - Tyre Flips

B. KB Complex

C. Workout

4 Minute AMRAP

20 KB Swings

30 Double unders

20151030 | Friday

Warm Up

OMEM 12 Minutes

O: Deadlift 3/4 bodyweight x10

E: Max Reps Pull ups

Partner Workout

12 Min AMRAP

3 HPC

6 Push Ups

9 Squats

Friday Finisher 

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