2016 WK 1

20160104 | Monday

Warm Up

Ladder & cone drills

Strength

Back Squats

5-5-5-5-5

Workout

8 minute AMRAP

20 OH Lunges (20/15)

10 Burpees

10 Box jumps

20160105 | Tuesday 45 min conditioning class

22 minute AMRAP

20 Wall Balls

30 G2OH

20 Sit Ups

10 Burpees

20 Pull Ups

30 KB Swings

20 Push Press

10 Burpees

20160106 | Wednesday 

Warm Up

Partner Boxing

Strength

Deadlift

5-5-5-5-5

Workout

4 rounds

20 KB Swing

15 Thrusters

30 Double Unders

Rest 60 Seconds

20160107 | Thursday

Warm Up

Bear Complex

OMEM 15 minutes

HPC x 3

S2OH x1

Workout

6 x 400 rowing Sprints

20160108 | Friday

Warm Up

Knee Tag

Strength

Push press

5-5-5-5-5

Partner Workout

12 min AMRAP

20 Wall Balls

40 G2OH

60 Plate Jump Burpee

80 Double unders

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