2016 Week 7


This week we start our testing to find out our levels for programming. We have finalized the levels and they shall be printed and put up on the board and a link will be sent out tomorrow for you all.

We shall be testing a variety of elements from weightlifting to gymnastics over the next two weeks. Please try and record all your scores yourselves and also note them down on the results board in the gym so we have a copy of them. It is important that we have this information to quantify the programming and see the improvements you all make.

We are testing for many reasons but the main are:

1)   To be able to programme different levels for the gym,

2)   To be able to help you all wok towards short and long term goals in strength, fitness and skill

3)    To make sure you are always striving for more and to continually improve.

If you have any questions or suggestions on what we should test please do let us know.

Most importantly…. HAVE FUN WITH IT!


Monday 15022016

 Activation –

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps


Strength –

1 RM Box Jump

5 Warm Ups

5 Attempts at Max Height


Conditioning –

1 KM Row Test


Coaching Notes –

The Clock Lunge is a brilliant way to activate the glutes and warm the hip up. Do one round with no weight and then 1 round with weight.  Use a med ball/plate or KB for the weight. Then complete 3 broad jumps focusing on hip extension and height. Solid landing on each jump.

Today we test the Max height Box jump. This is a great way to see how plyometric we are and how much power we can output in one effort. Often for many this is a confidence test also so take your time to warm up and use the 5 warm up attempts well. You will then have 5 attempts to find your max height box jump. PLEASE NOTE HEIGHT ON THE BOARD.

Our second test today is a 1KM row test. This, when done right, is a brutal test and is an amazing way to test both physical and mental capacity. Can you put yourself in a dark place for 4 mins? The key here is to not go outof the gates too hard and blow up. Focus on stroke rate and a smooth but strong pace all the way through. Men should be aiming for around 4.20-3.30 mins and ladies should be aiming for around 4.50-4 mins. Go hard guys.


Tuesday 16022016

45 Min Conditioning


Capacity Test -


20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats


Coaching Notes –

Cindy is our capacity test for the week. We have 20 mins to complete as many round as possible. Please focus on consistency and pacing throughout the 20 mins and make sure that all reps are clean and with good range of motion. Do not short the reps on this.


Wednesday 17022016

 Activation –

5 Mins

10 Lateral Lunges

10 Dead Bugs


Strength –

A) 15 Mins 3RM Back Squat

Straight Into

B) 15 Mins 3RM Push Press


Conditioning -

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps


Coaching Notes –

Today you have a chance to find your 3RM back Squat and your 3RM Push Press. We often don't work to a 3RM so this will be a good test.  Focus on solid form and perfect depth. When you are going for a max please ask for a spotter and we will make sure you are safe. Go hard at this guys. You will have 15 mins for both with no rest between the movements. Use your time wisely and have an idea of what you are aiming to achieve.

The EMOM is really nice and will give you enough time to rest. It is a sprint workout so go as fast as you can each min. once you have finished the box jumps rest the remainder of the time. You have to earn your rest.


Thursday 18022016

 Activation –

5 Rounds

Depth Jump Circuit

Then Barbell Warm Up



15 Mins to Find max GTOH


Conditioning –

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups


Conditioning –

Today you have a chance to find a max ground to overhead.  Rather than looking for a clean and jerk we thought GTOH is more accessible for more people.

You can squat clean, power clean or hang clean dependant on your skill level at the moment. You can push press, push jerk or split jerk and again go on your skill level.

Remember we are looking for good form throughout rather than just muscling it up with no regard for form. Any reps that are pretty ugly will not be counted!!!

This is a tough WOD today so pace your burpees and then go hard on the squats. They are not very heavy so can you go unbroken? That is the question. If not doing pull ups then please scale up to 15 Ring Rows


Friday 19022016

 Activation –

5 Rounds

15M Bear Walk

15m Lunge Walk


Strength –

A) Max Rep Press Ups - 3 Attempts

Rest 3 Mins after last attempt then

B) Max Rep Pull Ups - 3 Attempts


Conditioning -


3 Rounds

Run 400m

21 KB swings

12 Pull Ups


Coaching Notes -

Today you have push ups and squats to test.  For the press ups please focus on a tight midline all the way. Once this goes that is when you stop. If you cannot complete a full press up then scale to a box press up where you can reach full range of motion (chest to box). Then when we re test you should be stronger and be able to lower the box or do full press ups. For those who can get full press ups, your chest and thighs must touch the floor to count. We will pair you up and you can judge each other. You have three attempts so make them count.

You will the have 3 mins rest when the last person finishes press ups. Your next test is to complete as many squats as possible in 2 mins. These need to be full range of motion with the hip crease below the knee at the bottom and an open hip and locked out knee at the top.

Our WoD is Helen. A classic test and a favorite at HG3. Go hard as you can on this but make sure you pace the run and stay consistent. You should aim to finish the last round as close to the first as possible. KB swings should be unbroken and if scaling to Ring Rows then make then as hard as you can with perfect form. "


Saturday 20022016


Get out of the gym…. It’s Park Run Time!

Running 5km is a brilliant test of fitness and something we know a lot of you do. So we thought lets all get involved in the local Park Run once a month to keep up to date with it.

The Harrogate Park Run is FREE and takes place on the Stray every Saturday at 9am. All you need to do is register here and print your barcode out that you will need to bring with you so you can get your time recorded. I am trying to get HG3 Fitness registered as a ‘Running Club’ but having a little trouble doing it. Once I have done this I shall let you know and then you can add it in your personal details.  This will help us keep track of you all and see your times.

You will have the option to get your times sent to you via email or txt so make sure you keep a record of them.

It would be amazing to get a really good group of people there when we do this and maybe grab some food afterwards, if its not too wet!!

Any questions please do let me know. 

Strength is a choice…choose to be strong