2015 WK 52

20151221 | Monday

Warm Up

Strength

Front Squat

6-6-4-4-2

Workout

5 rounds

20 Push Press (20/15)

20 Box Jumps

40 Double Unders

60 seconds rest

20151222 | Tuesday 45 min conditioning class

25 minute AMRAP

'The Elf '

25 mins AMRAP

10 hang Power Clean

20 sit ups

30 double unders  

10 shoulder to overhead

20 Burpees  

30 double unders

10 kb swing

20 wall ball

30 double unders

10 pull ups  

20 air squats  

30 double unders

201512123| Wednesday

Warm Up

Strength

Deadlift 5x3

Workout

4 x 3 min AMRAPs

22 KB Swing 

11 Burpees

 

20151224 | Thursday Christmas Eve

 

12 days of Christmas Eve 930am

"12 Days of a HG3 Christmas - Partner WoD"

 

On the 12th day of Christmas my coaches said to me…

12 Hand Release push ups

11 Thrusters 40/20

10 KB Swings

9 OH Lunge Walk 20/10

8 Wall Balls

7 OH Squat 40/20

6 Pull ups

5 BOX JUMPS

4 Burpees please

3 V-sit Ups

2 Deadlifts

And a Wall Climb

20151225 | Friday Christmas Day

Closed

20151226 | Saturday Boxing Day

Closed

20151227 | Sunday

Closed

20151228 | Monday Boxing Day Observed

Closed

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