2015 WK 31

 

20150727 | Monday 

A. Shoulder Stabilisation / Activation

B.Strict Press 

5-5-5-5-5

C. Work Out 

12 min AMRAP

10 Deadlift 60/40

12 Box jump

14 Pull ups

200m run

20150728 | Tuesday 45 min class

24 minute AMRAP

20 Push press

20 Sit Ups

20 Double unders

20 KB swing 

Top of every minute 3 burpees

20150729 | Wednesday

A. Hip Drills 

i) Bridge

ii) Hip Thrust

B. Hang Power Clean

5-5-5-5-5

C. WorkOut 

For time

50 G2OH

50 Wall Balls

50 OH Lunges

50 Double unders

20150730 | Thursday

A. Sprints 4x400

B. Barbell Complex OMEM 12

HPC + S2OH  2+1 

C Workout

21-15-9

Box Jump

KB c&j (kb swing as sub)

20150731 | Friday

A. Warm Up 

B. Front Squat

5-5-5-5-5

C.Partner Workout

7 rounds

30 DB G2OH

20 burpees

30 Sit Ups

D. Prowlers

 

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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