2015 WK 21

 

20150518 | Monday

A. 6 minute AMRAP

2 Wall Climb 

12 Wall Balls

22 Double Unders

B. Deadlift

5-5-3-3-3

C. Workout

12 minute AMRAP

20 OH Lunges

15 Plate Sit Ups

run 200m

20150519 | Tuesday

7 rounds 

7 deadlifts BW

14 burpee bar jump overs

7 hang power cleans 60/40

14 box jumps

20150520 | Wednesday

A. 4 minutes - run 1 lap, AMRAP Lunge Burpee Ladder

2,4,6,8.....

B. Back Squat

4-4-4-2-2

C. 3 Rounds 

30 KB Swing 

15 Press ups

12 T2B

20150521 | Thursday

Team Workout

Row 5000m

100 Pull Ups

200 Press Ups

300 Squats

20150522 | Friday

A. Warm Up

B. 4x200m run

C. Push Press Annie

50-40-30-20-10

Push Press 

Double Unders

D. 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