2015 WK 49

Recovery week

 

20151130 | Monday

 

Warm Up

 

15-12-9

 

G2OH

OH Lunges

 

Strength

 

Front Squats

5x5 @ 70%

 

Workout

 

OMEM 12 Mins

 

5 Burpees

10 Sit Ups

15 Squats

 

 

20151201 | Tuesday 45 min conditioning class

 

Warm Up

 

22 Minute AMRAP

 

30 Push Press

200m Row

30 Box Jumps

200m Row

30- Sit Ups

200m Row

30 G2OH

200m Row

30 T2B

200m Row

30 OH Lunges

200m Row

 

 

20151202 | Wednesday

 

Warm Up

 

Partner Boxing

 

Strength

 

Push Press

 

5x5 @ 70%

 

Workout

 

3x3 min AMRAP

 

20 KB Swing

20 Box Step Ups

 

 

20151203 | Thursday

 

Warm Up

 

OMEM 10 minutes

 

Bar Complex

 

Workout

 

20 Min AMRAP

 

3 HPC

6 Bar Jump Burpees

9 Box Jump

Rest 1 minute

 

 

 

 

20151204 | Friday

 

Warm Up

 

Partner AMRAP 2 Mins - Max rep Bar power Squats

 

Strength

 

Deadlift

5x5x@ 70%

 

Partner Workout

 

12 min AMRAP

 

20 Pull Ups

30 Press ups

40 Thrusters

50 Double unders

 

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