Week 34

This is a big week at HG3. It is the last week of training at the original gym that Andy and I started back in 2011, before we move to our brand new location just down the road.


The last 6 years have been an absolute dream come true for the both of us. We have had so many good times, so many amazing memories, achievements, times of laughter, success and so much more. We shall cherish every single one of them and they will always be with us.


When we started all Andy and I wanted to do was give people a place to train, where they feel welcome, cared about and provided with the highest level of training that we can provide. What we now have has far exceeded our expectations. The friendships we have created, the people we have met and the times we have had at HG3 in Pannal will never be forgotten. It really has been an incredible ride.


As we now move on to a new chapter, we cannot wait to see what the next 10 years brings. We have so much planned for the future and we cannot wait to get into our new home, train hard with current members and welcome new members into the HG3 family.


The final workout at HG3 V1.0 will be on Saturday the 26th at 10am. All are welcome. If there are any old members that would like to come down and get one last session in please do come and get involved. It would be great to see you.


We shall then be moving all flooring, kit etc from Saturday onwards so if anyone is around to help, lift stuff, clean things, make tea and coffee, provide shoulder rubs and general entertainment, it would be much appreciated. We shall be posting a move schedule tomorrow so you know what is happening and when.


Thank you all SO SO much for the last 6 years. Thank you all for your help, support and dedication to what we all do and love. We could not have done it without so many incredible people in the gym. We can’t wait for the next 10.


Pete and Andy.



Monday 22082016


Activation –


3 x 6 SA KB Clean To Reverse Lunge EL

3 x 10 Ball Slams

3 x 15 KB Swings


Focus -


Box Jump

15 Mins to find

Max Height Box Jump.


Conditioning –


90 sec work 30 sec rest for 6 Rounds


6 KB Thursters L

3 Burpees

6 KB Thrusters R


Tuesday 22082016


Focus –


Go Hard on this.



3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups


Rest 5 Mins



3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups


Wednesday 23082016


Activation –


3 Rounds

2 Wall Climbs

10 Strict Toes To Bar

30 Sec KB Arm Bar EA


Focus –


Handstands -

Hand Stand Push Ups

Free Hand Stands


Conditioning –


Drunk Cindy'

15 Goblet Squats

10 Pull Ups

5 Handstand Push Ups


Thursday 24082016


Activation –


In Pairs

Plank Games


Focus -


Every 4 Mins for 20 Mins

10 Double Goblet Squats

10 Barbell Role Outs


Conditioning -


For Form in 12 Mins

30 Ring/Box Hold

10 Hanging Hip Touch

15 Unbroken Hollow Rocks


Friday 25082016


Activation –



Barbell Good Mornings

Wall Squats

Barbell Sit Ups


Focus –


Every 3 Mins For 6 Sets

2 Deadlifts at 90%


Conditioning -


In a 10 Min Window

2 Rounds

50 Du's

25 Pull Ups

40 Du's

25 Box Jumps

30 DU's

25 KB Swings

20 DU's

25 Press Ups

Strength is a choice…choose to be strong