Friday, July 21, 2017


Friday Overhead Work and Conditioning!

FRIDAY
Strength
Snatch Balance [Video]
Overhead Squat [Video]

Take 15 minutes to work on the following complex:
1 Snatch Balance + 3 Overhead Squats
Use this as overhead practice and keep form throughout.

Conditioning
For Time:
100 Double Unders
50 Single KB Walking Lunges (25R/25L @ #55/35)
400m KB Waiter’s Carry (#55/35)
30 Double Unders
20 Squat Snatch (#115/75)
100 Double Unders

Snatch Balance

Thursday, July 20, 2017


Thursday Conditioning!

THURSDAY
Conditioning
Part 1
21-15-9 Reps Of:
• Airdyne Calories
• GHD Sit-ups

Rest 8 Minutes

Part 2
15-12-9 Reps Of:
• Airdyne Calories
• Toes to Bar

Rest 8 Minutes

Part 3
50 Burpees For Time

GHD Sit-ups

Wednesday, July 19, 2017


Cleans and a Running WOD for Wednesday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Going Strong”              The Smart Approach to Strength Work

WEDNESDAY
Strength
Hang Power Clean [Video]
Take 15 minutes to work up to a heavy 1rep Mid-Thigh Hang Power Clean.

Conditioning
3 Rounds For Time:
• Run 400 meters
• 10 Hang Power Cleans (#155/105 Rx; #185/125 Rx+)

Hang Power Cleans

Tuesday, July 18, 2017


Deadlifts and “Jackie” for Tuesday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Going Strong”              The Smart Approach to Strength Work

TUESDAY
Strength
Deadlift [Video]
Complete 5 Sets of 3 Deadlifts at 70-80% of 1rep.

Conditioning
“Jackie”
For Time:
Row 1000 meters
50 Thrusters (#45/35)
30 Pull-ups

“Jackie” WOD Demo

Monday, July 17, 2017


Lunges and a 6-Rounder for Monday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

            “Going Strong”              The Smart Approach to Strength Work

MONDAY
Strength
Barbell Reverse Lunge [Video]
Complete 4 Sets of 8 Barbell Reverse Lunges.
Behind the neck. 4 reps per leg. Choose weight based on feel.

Conditioning
6 Rounds For Time:
• Run 200 meters
• 15 Wall Ball Shots (#20/14)
• 10 Push Press (#95/65)
• 1 Rope Climb (Scaled: 4 Strict Pull-ups)

Barbell Reverse Lunges

Sunday, July 16, 2017


Sunday Funday!

SUNDAY
Partner Workout
For Time:
60 Box Jumps
60 Kettlebell Swings
60 Pistols (Scaled: Goblet Squats)
60 MedBall Sit-ups
60 Ground to Overhead

* MedBall Partner Run 200m between movements. Choose weight based on feel.

Saturday, July 15, 2017


Saturday Team Workout!
8am Bootcamp, 9am CrossFit, 10am Open Gym

SATURDAY
Teams of 3
For Time:
Sled Push Ohio Street (2/1 weight plates)
15 Rope Climbs (Scaled: 30 Strict Pull-ups)
Sled Backwards Drag Ohio Street
15 Tire Flips

Tire Flips

Friday, July 14, 2017


Snatches and a fun MetCon for Friday!
Plus, we have our Fan Fundraiser at night! See below.

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Last chance to get signed up! Details here.
White Sox Amp Outing

FRIDAY
Strength
Snatch [Video]
Take 15 minutes to find a heavy 1rep Snatch.
Full squat. Technique first, then add weight.

Conditioning
For Total Time:
2 Rounds Of:
• 15 Dumbbell Thrusters (#35/35)
• 15 Pull-ups
2 Rounds Of:
• 15 Wall Ball Shots (#30/20)
• 10 Toes to Bar
2 Rounds Of:
• 15 Squat Cleans (#135/95)
• 15 Bar Facing Burpees

The Snatch

Thursday, July 13, 2017


Conditioning work for Thursday!

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Get signed up! Details here.
White Sox Amp Outing

THURSDAY
Conditioning
Part 1
For Time:
Row 1000 meters
50 Double KB Front Rack Stationary Lunges
100 Push-ups

Part 2
For Time:
75 Airdyne Calories
50 Kettlebell Step-ups (20″ Box)

Kettlebell Lunges

Wednesday, July 12, 2017


Back Squats and more for midweek!

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Get signed up! Details here.
White Sox Amp Outing

WEDNESDAY
Strength
Back Squat [Video]
Complete 3 Sets of 10 Back Squats.
Choose weight based on how you feel today.

Conditioning
For Time:
30 Double Unders
15 Squat Snatch (#95/65)
60 Double Unders
12 Squat Snatch (#115/75)
90 Double Unders
9 Squat Snatch (#135/85)
120 Double Unders

Back Squat