2015 WK 16

 20150413 | Monday

A. 3 minute ladder 

2,4,8,10,12......

Squats

Burpees

Sit ups 

B. Sumo Deadlift 5 sets for 3 reps

Work up to about 70% of you regular deadlift 

C. 12 minute AMRAP

20 KB/DB clean n press (10 each arm)

20 Double Unders

10 Pull Ups

20150414| Tuesday

A. 25 minute AMRAP

20 KB Swing

30 Box Jumps

20 KB Swing 

40 Push Press

20 KB Swing

50 OH Lunges

20 KB Swing

40 Wall Balls

20 KB Swing

30 Press ups

20 KB Swing

20150415 | Wednesday

A. 4 rounds Junk Yard Dog

B. OMEM 16 minutes

Odds - 6 Front Squats

Evens - Strict Pull Ups (unbroken)*

* if less than 3 move to ring rows - max ring rows in 30 seconds

C. 

50-40-30-20-10

Double Unders 

Sit Ups

20150416 | Thursday

A. KB see saw press

2 rounds

6-8-10-8-6

Rest between sets - no more than 60 seconds

B. 5 Rounds

Run 200m

50 Squats

20150417 | Friday

A. Plank Work..... and other isometric hold fun! 

B. 4 rounds 

3 Squat Cleans * 80% of max

12 Box Jumps 

8 Toes to Bar

*Alternative scaling - 3 hang cleans / 15 KB Swing

C. Prowler & Tyre Flips to finish 

 

 
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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