2015 WK11

Hi Team HG3, I want to try something a little different with posting the weeks programming. The idea of this is not so that you can cherry pick but to try and allow you to plan your training and recovery better. For the next few weeks, up until Easter, I am going to post up the week's sessions in advance. When I refer to 'Personal Mobility', please pick something that you need to work on or will assist you in the day's session. This can be done as soon as you arrive, before the breifing. I hope that you find this useful ... feedback welcome.

 2015 WK 11

20150309 | Monday

A. Personal Mobility

B. 3 rounds form
12 Lunges
12 Back Ext.

C. BackSquat

D. Workout

6 minute AMRAP

18 KB Swing
20 Double Unders

20150310 | Tuesday

A. Barbell Complex

B. CrossFit Open WoD


20150311 | Wednesday

A. Personal Mobility

i)Front Squat 3,3,3,1,1,1
ii) Strict Press 3,3,3,1,1,1

C. 4 min AMRAP


20150312 | Thursday


90 Seconds Planks
90 Seconds L sit (Rings or Box or Bar) 
90 Seconds Plank

18 Minute AMRAP

200m Run
20 Squats
200m Run
20 Burpees
200m Run
20 Sit Ups
200m Run
20 Press Ups

20150313 | Friday

A. Personal Mobility

B. AMRAP 3 minutes

10 Skaters 
1 Burpees

C. Deadlift 

D. Workout

4 Rounds

10 Shoulder to Overhead 50/35
10 Box Jump

Tom and PJ  

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.

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