Friday Workout: Aerobic Interval Fun

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WOD

Level 1

AMRAP 6:

  • Farmer Carry x 100m (to street and back)
  • Push-up x 10
  • Lunge x 20 (10/leg)

Rest 4 Minutes

AMRAP 6:

  • Burpee Box Jump (18/12) x 10
  • Dumbbell Hang Clean x 10
  • Jump Rope Single x 60

Rest 4 Minutes

AMRAP 6:

  • Run x 250m
  • Russian Kettlebell Swing (40/25) x 30

Level 2

AMRAP 6:

  • Farmer Carry (53/hand, 35/hand) x 100m (to street and back)
  • Ring Dip x 10
  • Lunge x 20 (10/leg)

Rest 4 Minutes

AMRAP 6:

  • Burpee Box Jump (30/24) x 10
  • Hang Power Clean (95/65) x 10
  • Double Under x 30

Rest 4 Minutes

AMRAP 6:

  • Run x 400m
  • Kettlebell Swing (53/35) x 30

Notes: Each effort should be at around 85-90% – pace yourself and don’t go all out.  A good tip is to break up the movements early on (i.e. do the hang power cleans in 5/5 rather than trying to an unbroken set of 10 each time).

ANNOUNCEMENTS

Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.

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12 Comments on “Friday Workout: Aerobic Interval Fun

  1. Pre-workout: Bench Press
    220# (100kg): 23 reps
    264# (120kg): 9 reps
    286# (130kg): 2 reps

    AMRAP 1: 3 + 100m FC (55# dumbells,15 dips on the picnic table instead of ring dips due to space)
    AMRAP 2: 2 + 3 (60 SU instead of 30 DU)
    AMRAP 3: 1 + 400m run (55# KB)

  2. 3 + 25 m (box dips)
    2 + 17 (60 SU – started off trying to do DU but it was slowing me down too much)
    1 + 400 m

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