2015 WK 48

20151123 | Monday

 

Warm Up

 

 

Strength

 

Back Squats

3-3-3-1-1-1

 

Workout

 

4 Rounds

 

20 KB Swing

10 Burpees

20 KB Lunges

Rest 60 Seconds

 

 

20151124 | Tuesday 45 min conditioning class

 

Warm Up

 

50 Double unders

40 OH Lunges

30 Burpees

20 Pull Ups

30 Squats

40 Sit Ups

50 G2OH

 

 

20151125 | Wednesday

 

Warm Up

 

Strength

 

Press

 

3-3-3-1-1-1

 

Workout

 

4x2 min AMRAPs

 

20 Double Unders

12 Thrusters (Bar)

 

rest 60 seconds between

 

 

20151126 | Thursday

 

Warm Up

 

OMEM 16 minutes

 

Odds:

HPC x 3

FS x 2

S2OH x 1

 

Even:

30 seconds bar jumps burpees

 

Workout

 

21-15-9

 

Deadlift 60/40

Box Jumps

 

 

20151127 | Friday

 

Warm Up

 

Strength

 

Hang Power Cleans

 

3-3-3-1-1-1

 

Partner Workout

 

12 min AMRAP

 

40 Wall Balls

40 Push Press 40/30

40 Double Unders

800m Row

 

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