2015 WK 23

 

20150601 | Monday 

A. 15-12-9

KB Swing 

Pull Ups

B. Push Press

Work up to 85% then 3x3 

C. Work Out

30 Double Unders 

then

5 Rounds

20 Sit Ups 

20 G2OH 

20 OH Lunges

Then 30 Double unders

20150602 | Tuesday

A. Mini Miagi

30 Deadlifts 60/40
30 Double KB swing 24/16
30 Push-ups
30 Clean & Jerk 60/40
30 Pull-ups
30 Kettlebell “taters” 24/16
30 Box jumps 24/20
30 Wall climbs
30 Knees to Elbows
30 Double-unders

20150603 | Wednesday

A. Partner Runs

400m

200m

200m

400m

B. Barbell Complex

3 Rounds 

Deadlift

Bar Jump Burpee x4

Deadlift x 2

HPC x 2

Bar Jump Burpee x4

Deadlift x3

HPC x 3

Front Squat x 3

Bar Jump Burpee x4

Deadlift x4

HPC x 4

Front Squat x 4

Push Press x 4

Bar Jump Burpee x4

C. Prowler 

20150604 | Thursday

3 x 9 minute AMRAPS

1.

20 OH Squat

20 Wall Balls

20 Burpees

20 Double Unders

2.

15 OH Squats

15 Wall Balls

15 Burpees

15 Double Unders

3.

10 OH Squats

10 Wall Balls

10 Burpees

10 Double Unders

20150605 | Friday

A. 3 teams 

3 Rounds 

30 Tyre flips 

200m Run

B. Front Squat 

6-4-4-3-2

Last double should be approx 90%1RM 

C.

3 rounds

8 Hang Power Clean 50/30

8 Burpee box jump Overs

8 S2OH 50/30

 

 

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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