Green Day - Thursday 5 April 2018

1 RM testing continues.



CONDITIONING
3 Rounds of:

AMRAP 4: Bike (or row) for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

Works like this: 
Start with 15 sit ups and finish the first minute on the bike. At the start of the 2nd minute complete 12 sit ups and finish the minute on the bike. At the start of the 3rd minute, complete 9 sit ups and finish the minute on the bike. At the start of the 4th minute complete 6 sit ups and finish the minute on the bike. Repeat this sequence for 3 rounds, resting 2 minutes between rounds.

STRENGTH
15 minutes to establish 1RM Squat Clean


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

3) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.