Thursday, August 10, 2017


Thursday brings Squats and Conditioning!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

THURSDAY
Strength

Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Start at 50% and try to increase 10% each set. Do not increase past the 10%.

Conditioning
5 Rounds For Total Time:
• 12 Calories, Row or Airdyne
• 10 Hang Power Cleans (#115/75 Rx; #145/100 Rx+)
• 22 Air Squats
• Rest 2 Minutes

Back Squats

Wednesday, August 9, 2017


Power Snatch and Conditioning for midweek!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

WEDNESDAY
Strength

Power Snatch [Video]
3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+)
1 Set of Max Reps T&G Power Snatch (#115/75 Rx; #135/95 Rx+)

Conditioning
3 Rounds For Time:
• Run 400 meters
• 15 Overhead Squats (#95/65)
• 15 Lateral Barbell Burpees

Power Snatch

Tuesday, August 8, 2017


Power Cleans and Conditioning for Tuesday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

TUESDAY
Strength

Power Clean [Video]
3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+)
1 Set of Max Reps T&G Power Cleans (#135/95 Rx; #155/105 Rx+)

Conditioning
3 Rounds:
In 4 Minutes Complete:
• Row 500 meters
• 16 Pull-ups (6 Muscle-ups for Rx+)
• 16 Box Jumps (24″/20″)

Power Cleans

Monday, August 7, 2017


Push Press and Conditioning for Monday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

MONDAY
Strength

Push Press [Video]
3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
1 Set of Max Reps Push Press (#95/65 Rx; #115/75 Rx+)

Conditioning
3 Rounds For Time:
• 40 Dumbbell Walking Lunges (#50/35)
• 30 Hand Release Push-ups
• 20 Dumbbell Push Press
• Run 400 meters

Push Press

Sunday, August 6, 2017


Sunday Funday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

SUNDAY
Partner Workout
1 Minute of Shoulder to Overhead (#95/65 Rx; #135/95 Rx+)
2 Minutes of Box Jumps (24″/20 Rx; 30″/24″ Rx+)
3 Minutes of Wall Ball Shots (#20/14 Rx; #30/20 Rx+)
4 Minutes of Rowing for Calories
3 Minutes of Wall Ball Shots
2 Minutes of Box Jumps
1 Minute of Shoulder to Overhead

Buy-out: Sled Push Ohio Street. Group up in teams of 3-4. Choose weight.

Saturday, August 5, 2017


Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, 10am Open Gym

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

SATURDAY
Partner Workout

Buy-in: Run 1 Mile together

30 Power Cleans (#135/95 Rx; #185/115 Rx+)
20 Power Cleans (#185/115 Rx; #205/125 Rx+)
10 Power Cleans (#205/125 Rx; #225/145 Rx+)

After each set of cleans complete 8 Burpee Muscle-ups or 16 Burpee Pull-ups

Buy-out: 200m Partner Carry any way possible.

Friday, August 4, 2017


Push Press and Conditioning for Friday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

FRIDAY
Strength

Push Press [Video]
Complete 5 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
Work on the cycle speed of the movement.

Conditioning
2 Rounds Of:
• 30 Seconds of Max Airdyne Calories
• 30 Seconds of Max DB Thrusters (#50/35)
• Rest 1 Minute

2 Rounds Of:
• 30 Seconds of Max Airdyne Calories
• 30 Seconds of Max Burpees
• Rest 1 Minute

2 Rounds Of:
• 30 Seconds of Max Airdyne Calories
• 30 Seconds of Max Jingle Jangles
• Rest 1 Minute

2 Rounds Of:
• 30 Seconds of Max Airdyne Calories
• 30 Seconds of Max DB Thrusters (#50/35)
• Rest 1 Minute

Jingle Jangles

Thursday, August 3, 2017


Bench, Pull-ups, and Conditioning for Thursday!

ANNOUNCEMENTS
Amplify Open
Saturday, September 23. Registration is open!
Details here.

THURSDAY
Strength

Bench Press [Video]
Strict Pull-ups [Video]

5 Sets Of:
• 5 Bench Press (increase as you go)
• 5-10 Strict Pull-ups

Conditioning
5 Rounds For Time:
• 30 Walking Lunges
• 20 Russian Kettlebell Swings (#55/35)
• 10 Ring Rows

Bench Press

Wednesday, August 2, 2017


Snatch practice and more for midweek!

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

            “Hold Fast”                Tips for Approaching MetCons

WEDNESDAY
Strength

Hang Power Snatch [Video]
Power Snatch [Video]

Take 10 minutes to work on Snatch technique:
1 Hang Power Snatch + 1 Power Snatch
Keep it light and focus on the movement.

Conditioning
AMRAP in 10 Minutes:
• Row 500 meters
• 20 Hang Power Snatch (#95/65)

Hang Power Snatch

Tuesday, August 1, 2017


Clean Complex and a quick AMRAP to start August!

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

            “Hold Fast”                Tips for Approaching MetCons

TUESDAY
Strength

Hang Clean [Video]
Front Squat [Video]
Clean [Video]

Take 10 minutes and find a heavy complex:
1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean

Conditioning
AMRAP in 7 Minutes:
• 50 Double Unders
• 10 Squat Cleans (#135/95)

Hang Cleans