2015 WK 50

 

Recovery week 2

 

20151207 | Monday

 

Warm Up

 

Ladder & cone drills

 

Strength

 

Back Squats

6-4-4-2

 

Workout

 

4 rounds

 

20 KB swings

10 HR Press Ups

20 Double Unders

 

 

20151208 | Tuesday 45 min conditioning class

 

20 Wall Balls

30 Sit Ups

40 OH Lunges

20 Burpees

30 G20H

40 Double Unders

 

 

20151209 | Wednesday

 

Warm Up

 

Partner Boxing

 

Strength

 

Push Press

 

12-6-3-6-12

 

Workout

 

3 rounds

 

12 Deadlifts

10 Pull Ups

12 OH Lunges

 

20151210 | Thursday

 

Warm Up

 

KB Skills & Complex

 

Workout - Partner

 

50-40-30-20-10

 

Boxing Straights

Sit ups

 

 

20151204 | Friday

 

Warm Up

 

Tyre flips

 

Strength

 

Partner Complex - Max  combined weight

 

Deadlift

Hang Power Clean

Front Squat

S2OH

 

Partner Workout

 

15 min AMRAP

 

10 KB Swing

20 Box Jump

20 Burpees

 

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