2015 WK 45

 

Back to the strength work for the next 4 weeks. We are going to be working on our back squats, press and hang power cleans. I will be adding in some more stabilisation/ activation work in our openers and will be trying a few new ideas in our workouts as well. Hope you enjoy the next few weeks!

20151102 | Monday

Warm Up

Strength

Back Squat

5-5-5-3-3-3

Workout

5 Rounds

20 Push Press

20 Box Jumps

40 Double Unders

Rest 60 seconds between rounds

 

aims -

go unbroken

Consistent times per round

 

 

20151103 | Tuesday 45 min conditioning class

 

6 Deadlift b/w

9 Box Jumps

12 Burpees

15 G2OH

 

18 minute AMRAP

 

20151104 | Wednesday

 

Warm Up

Ladder Drills

Strength

Press

5-5-5-3-3-3

Workout

4 x 3 minute AMRAPs

 

20 Wall Balls

10 Burpees

 

20151105 | Thursday

 

Warm Up

A. In 10 minutes find max bear complex

B. At aprox 80% bear complex OMEM 12 minutes

C. Workout

3 Rounds

30 KB Swings

30 OH Lunges

 

20151106 | Friday

 

Warm Up

In pairs 90 seconds row each for 12 minutes

Strength

Hang Power Clean

5-5-5-3-3-3

Partner Workout

15 min Time Cap

 

100 pull ups

200 Press Ups

300 Squats

 

Friday Finisher

Prowlers

image.jpg

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