2015 WK 18

20150427| Monday

A. 8 minutes 

Partner incline sprints

B. Back Squat

6 @ 70%

4 @ 75%

4 @ 80%

2 @ 85%

2 @ 90%

C Workout

3 rounds

20 OH Lunges

10 Burpees

30 KB Swing

20150428| Tuesday

A. OMEM 12 minutes

HPC x 3 

B. Workout

 60 Double Unders

Then

4 rounds 

11 Box Jumps 

11 S2OH

Then 60 Double Unders

Then 

3 Round

5 pull ups

10 Press Ups

15 Squats

Then 60 Double Unders

20150429 | Wednesday

A. 3 rounds 

2 Wall Climbs

12 Sit ups

B. Deadlift 5x5

C. WorkOut 

Row 1000m

50 Wall Balls

30 T2B

20150430 | Thursday

A. 3 minutes max reps single arm KB swing

B. "The Chief"

Max rounds in 3 minutes of:
3 Power cleans 60/40
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

20150501| Friday

A. Ladder Drills 

B. 5 Rounds

Row 400m

15 OHS 40/20

C. Friday 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