Tuesday, June 28, 2016

Snatch work and a 3-Rounder for Tuesday!

ANNOUNCEMENTS Amplify Open Save the Dates: Saturday & Sunday, August 20-21 Details here!

Amp White Sox Outing July 24. See all the great perks here!

Closings We are closed Monday, July 4 and also the evening of Thursday, July 14.

TUESDAY Strength Power Snatch [Video] Every 45 seconds for 4 sets complete a 1 Pause Power Snatch @70% of 1repmax. Then immediately into... Every 45 seconds for 4 sets complete 1 Power Snatch @80% of 1repmax.

Conditioning 3 Rounds For Time: • Run 400 meters • 12 Deadlifts (#225/155 Rx; #275/185 Rx+) • 21 Box Jumps (24"/20")

Pause Snatch

Monday, June 27, 2016

Front Squats and two choices for Monday!

ANNOUNCEMENTS Amplify Open Save the Dates: Saturday & Sunday, August 20-21 Details here!

Amp White Sox Outing July 24. See all the great perks here!

MONDAY Strength Front Squat [Video] Complete 5 Sets of 3 1&1/4 Front Squats @70-80% of 1repmax.

Conditioning Choice 1 "Nasty Girls" 3 Rounds For Time: • 50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (#135/95)

Choice 2 3 Rounds For Time: • 50 Air Squats • 14 Pull-ups • 10 Hang Power Cleans (#115/75 Rx; #135/95 Rx+)

1&1/4 Front Squats

Sunday, June 26, 2016

Sunday Funday as we honor "Whitten" with a modified Hero WOD!

SUNDAY Partner Conditioning Modified "Whitten" 5 Rounds For Time: • 22 Kettlebell Swings (#70/55) • 22 Box Jumps (24"/20") • Partner Run, 200 meters w/MedBall • 22 Burpees • 22 Wall Ball Shots (#20/14)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Saturday, June 25, 2016

Saturday Partner WOD!

ANNOUNCEMENTS Amplify Open Save the Dates: Saturday & Sunday, August 20-21 Details coming soon!

Amp White Sox Outing July 24. See all the great perks here!

SATURDAY Partner Conditioning For Time: 30 Squat Cleans (#155/105) 150 Double Unders 60 Calorie Row 150 Double Unders 60 Calorie Airdyne 150 Double Unders 30 Squat Cleans

* Both partners will perform 5 Burpees every 3 minute.

Friday, June 24, 2016

Friday work!

FRIDAY Strength Bench Press [Video] Bent Over Row [Video]

5 Supersets Of: • 5 Bench Press • 5 Dumbbell Bent Over Rows (Each Arm)

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning For Time: 50 Wall Ball Shots (#20/14 Rx; #30/20 Rx+) 50 Push Jerks (#95/65 Rx; #115/80) Run 800 meters 50 Pull-ups

Push Jerks

Thursday, June 23, 2016

A MetCon and some midline work for Thursday!

THURSDAY Conditioning For Time: 30 Power Snatch (#95/65 Rx; #115/80 Rx+) 40 Ball Slams (#35/25) 50 Back Extensions 100 Sit-ups

Midline/Core Work 4 Sets: 20 Second L-Sit Hold from Boxes Rest 40 Seconds

Rest 1 Minute

3 Sets: 20 Second Hollow Hold Rest 40 Seconds

Rest 1 Minute

2 Sets: 30 Second Plank Hold Rest 30 Seconds

Power Snatch

Wednesday, June 22, 2016

Strength work and another nice AMRAP for midweek!

WEDNESDAY Strength Dumbbell Strict Shoulder Press [Video] Strict Pull-ups [Video]

5 Supersets Of: • 5 Standing DB Strict Press • 7 Strict Chest to Bar Pull-ups

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning AMRAP in 15 Minutes: • 100 Double Unders • 75 Walking Lunges • 50 Pull-ups • 25 Kettlebell Swings (#55/35) • 15 Burpees

Strict Pull-ups

Tuesday, June 21, 2016

Oly Lifting and an AMRAP for Tuesday!

TUESDAY Strength Power Snatch [Video] Power Clean [Video]

Every 45 seconds for 5 sets complete 1 Power Snatch at 75% of 1repmax. Rest 1 Minute Every 45 seconds for 5 sets complete 1 Power Clean at 75% of 1repmax.

Conditioning AMRAP in 15 Minutes: • 10 Power Clean & Jerks (#185/125) • 15 Calorie Row • Run 200 meters

Power Snatch

Monday, June 20, 2016

Squats and another Running WOD for Monday!

MONDAY Strength Front Squat [Video] Back Squat [Video]

Every 90 seconds for 6 sets complete 1 Front Squat. Go heavy and increase weight each set.

Every 90 seconds for 3 sets complete 3 Back Squats at 85% of 1repmax. Use the same weight across all sets.

Conditioning 4 Rounds For Time: • Run 400 meters • 30 Box Jumps (24"/20") • 30 Push-ups

Front Squats

Sunday, June 19, 2016

Happy Father's Day! Come in at 10am for a partner take on "Badger."

Thanks to everyone who came out to our Running Clinic on Saturday!

SUNDAY Partner Conditioning Modified "Badger" 5 Rounds For Time: • Run 800 meters • 30 Squat cleans (#95/65) • 30 Pull-ups

* Split reps any way you choose, but complete the runs together.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.