2015 WK 46

 

20151109 | Monday 

Warm Up

Deadbugs & Bridge 

Strength

Back Squat

5-5-5-3-3-3

Workout

4 rounds

10 BW Deadlift

10 Box Jumps

20 KB Swing

60 seconds rest

Score = total time

20151110 | Tuesday 45 min conditioning class

Row 30 seconds on 30 seconds rest for 6 minutes

REST

15 mins AMRAP

15 Wall Balls

30 KB Swing

15 Burpees

30 Sit Ups

15 G2OH

30 OH Lunges

20151111 | Wednesday 

Warm Up

TGU - 4 minutes

Strength

Hang Power Clean

5-5-5-3-3-3

Workout

3 x 3 minute AMRAPs

12 Bar thrusters

20 double Unders

20151112 | Thursday

Warm Up 

BarBell Comples & OMEM

Workout

6 minute AMRAP

7 KB Swing

7 Burpees

20151113 | Friday

Warm Up

Strength

Press

5-5-5-3-3-3

Partner Workout

12 min Time Cap

40 G2OH

20 Ball Slams

40 Partner Ball Sit Ups

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