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
AMRAP
6 KB Thursters L
3 Burpees
6 KB Thrusters R
Tuesday 22082016
Focus –
Go Hard on this.
Helen
3 Rounds
Run 400m
21 KB Swings
12 Pulls Ups
Rest 5 Mins
Helen
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 –
21-15-9
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