2015 WK 32

 

20150803 | Monday 

A. 5 rounds  

Triple broad jump

8 hip bridges 20/15

12 standing hip thrusts drill

B.Hang Power Clean 

3-3-3-3-3

C. Work Out 

4 rounds

22 Alt KB hi pulls

12 pull ups

20150804 | Tuesday 45 min class

22 minute TC

Run 400m then 

Partition work however you see fit - your score is no of reps

100 pull ups

200 burpees

300 press ups

100 G2OH

200 sit ups

300 lunges

Im the remainder of the time 

Amrap 

5 pistols

10 HSPU

20150805 | Wednesday

A. Shoulder Stabilisation / Activation

B. Strict Press

3-3-3-3-3

C. WorkOut 

21-15-9

Deadlift 

Burpee Bar Jump Overs

20150806 | Thursday

A. Rowing Sprints

4 x 500m

B. KB Complex AMRepsAP 10

8 Swing

8 Clean 

8 Press

8 Lunge

Left side, then right 

C Workout

8 minute Ladder

4,8,12,16,20,24.....

Thruster 

Box jump

KB swing

20150807 | Friday

A. Front rack assisted stretch - band

B. Front Squat

3-3-3-3-3

C.Partner Workout

14 minute AMRAP

30 Wall ball

200m run as a team 

30 deadlift (60/40)

200m as a team

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