2016 WK 2

20160111 | Monday

Warm Up

Ladder & cone drills

Strength

Deadlifts

5-5-5-5-5

Workout

12 minute AMRAP

21-15-9

KB Swing 

Burpee box jumps

20160112 | Tuesday 45 min conditioning class

20 minute AMRAP

15 G2OH/ KB Snatch

30 Wall Balls

15 Press ups

30 Double Unders

15 Burpees

30 Sit ups

15 pull ups

30 Push Press

20160113 | Wednesday 

Warm Up

Partner Boxing

Strength

Push Press

5-5-5-5-5

Workout

4 rounds

20 G2OH

10 Plate jump Burpees

20 OH Lunges

Rest 60 Seconds

20160114 | Thursday

Warm Up

OMEM 15 minutes

DL x 1

HPC x 3

FS x 2

S2OH x1

Workout

8 Minute AMRAP

24 SA KB High Pulls

12 Box Jumps

8 Press ups

20160115 | Friday

Warm Up

Strength

Back Squats

5-5-5-5-5

Partner Workout

12 min AMRAP

40 Push Press

60 Double unders

40 KB Swings

Friday Finisher

Prowlers

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