2015 WK 28

 

The start of the HG3 mid summer Max Effort strength cycle

20150706 | Monday 

A. 3 minute AMRAP

8 G2OH 

10 Lunges

B. Back Squat 

5-5-5-5-5

C. Work Out 

7 Rounds

12 Push Press

20 Double unders 

20150707 | Tuesday 45 min class

24 minute AMRAP

24 Wall Balls

12 T2B 

24 KB Swing

12 Burpees

Run 200

20150708 | Wednesday

A. Shoulder Stabilisation / Activation

B. Strict Press

5-5-5-5-5

C. WorkOut 

21-15-9

Deadlift 

Burpee Box Jumps 

20150709 | Thursday

A. Rowing 4x500

B. Barbell Complex

C Workout

8 minute AMRAP

8 Thrusters 

12 Pull Ups 

20150710 | Friday

A. Ladder Drills

B. Deadlift

5-5-5-5-5

C.Workout

4 Rounds

12 HPC

8 Burpees

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