2015 WK 20

 

20150511 | Monday

A. 3 Rounds 

20 Double unders 

5 Burpees

B. Front Squat

6 @ 70%

4 @ 75%

4 @ 80%

2 @ 85%

4 @ 80%

6 @ 70%

C. Workout

 21-15-9

Box Jumps 

KB Swing 

Pull Ups

20150512 | Tuesday

"Fight Gone Bad”

3 rounds

Wall Ball

KB Swing

Box Jumps

Push Press

Row for Calories

20150513 | Wednesday

A. OMEM

Hang Power Clean x 3

B. WorkOut 

5 Rounds 

in 3 minutes

run 400m

AMRAP Pull ups 

Rest 30 Seconds

20150514 | Thursday

Filthy 50

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wallball

50 Burpees
50 Double unders

20150515 | Friday

A. Warm Up

B. Strict Press 4x5

C. 3 rounds 

20 G2OH 

12 Burpee Box Jumps 

D. Friday Prowler & Tyre Flips to finish 

 

 

 

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