2015 WK 47

 

20151116 | Monday

 

Warm Up

Cone Touch

Strength

Hang Power Clean

3-3-3-1-1-1

Workout

15-12-9

Wall Balls

Box Jumps

Rest

9-12-15

KB Swing

Sit Ups

 

 

20151117 | Tuesday 45 min conditioning class

 

Warm Up

 

20 minute AMRAP

 

20 Deadlifts

30 Burpees

40 KB Swings

50 Squats

60 Double/Unders

 

20151118 | Wednesday

 

Warm Up

 

Deadbugs

Planks

 

Strength

 

Back  Squats

 

3-3-3-1-1-1

 

Workout

 

3 Rounds

 

20 Push Press

20 Pull Ups

20 OH Lunges

rest 60 seconds

 

20151119 | Thursday

 

Warm Up

BarBell Complex & OMEM 15 mins

Deadlift

Hang Power Clean x 2

Front Squat x 2

S2OH x 1

 

Workout

 

8 minute AMRAP

 

12 Dbl KB Swing

10 Box Jumps

8 HR press Ups

 

 

20151120 | Friday

 

Warm Up

 

Strength

 

Press

 

3-3-3-1-1-1

 

Partner Workout

 

12 min AMRAP

 

40 Hang Power Cleans

30 Box Jump

20 Burpees

 

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