2015 WK 38

 

2015 WK 38

20150914 | Monday 

A. 4 min AMRAP

10 DU

5 Burpees

10 Squats

B.Back Squat 

6-6-4-4-2

C. Work Out 

8 Minute AMRAP

20 OH Lunges

20 KB Swing

20 Sit Ups

20150915 | Tuesday 45 min class

24 Min AMRAP

50 Squats

Run 200m

40 Burpees

Run 200m

30 G2OH

Run 200 m

20 Wall Balls

Run 200 m

10 Deadlifts (BW)

Run 200m

20150916 | Wednesday

A. Ladder Drills

B. 15 Minutes to find Max 

Hang Power Clean x 2 + S2OH

C. WorkOut 

4 Rounds

10 Hand Release Push Ups

15 Box Jumps

10 Pull Ups

20150917 | Thursday

A. Sprints 4 x 200

B. 12 minutes OMEM

30sec Front Squats 

30sec Bar Jump Burpees

C Workout

Row 1000m  then

21-15-9

Deadlift

Powerclean ( scaling option Hang Power Clean)

50/30 kg

20150814 | Friday

A.Max Reps 

1 Min Squats

1 Min Press Ups 

1 Min Sit Ups

B.Strict Press

5 x 5 (75%)

C.Partner Workout

8 Min AMRAP

50 Thrusters

20 T2B

60 KB

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