Sunday 29 Apr - 'Open Gym' 2-4pm

Taking over The Botanical Gardens!

Saturday 28 May - 20 Min AMRAP - 3 Hill Sprints, 6 Burpee, 9 V Sit, 12 Squat

Amze with the newly graduated On Ramp Group - well done guys, great week!

 We will all meet at CFD then, weather permitting, jog to another location for a 20min Outdoor AMRAP. 

Bring plenty of water and don't be late!

Friday 27 Apr - 5 Rnd - 10 MedBall Clean, 15 PullUp

 Strength - Hang Clean

Thursday 26 Apr - Run 800m 21 SitUp, 21 BoxJump, 21 Kettlebell Swing (24/16), Run 600m, 15 SitUp, 15 Box Jump, 15 Kettlebell Swing, Run 400m, 9 SitUp, 9 Box Jump, 9 Kettlebell Swing

 

Strength - Hang Snatch

Wednesday 25 Apr - Rest Day

Tuesday 24 Apr - 2x 800m Run, 4x 400m Run, 6x 200m Run

The rest times are 3mins after the 800's, 2 mins after the 400's and 1min after the 200's

Monday 23 Apr - 12 Min AMRAP - 12 Power Snatch (50/35), 9 OverHead Squat (50/35), 6 Bar Facing Burpee

Strength - Press