Friday, July 8, 2016

Strength work and a quick MetCon for Friday!

ANNOUNCEMENTS Closings We are closed the evening of Thursday, July 14.

Amp White Sox Outing July 24. Tickets need to be purchased ASAP! See all the great perks here!

Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here!

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

5 Supersets Of: • 5 Bench Press • 5 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 For Time: Run 400 meters 15 Power Cleans (#155/105 Rx; #185/125 Rx+) Run 400 meters 12 Power Cleans Run 400 meters 9 Power Cleans

Power Cleans

Thursday, July 7, 2016

A nice MetCon and some midline work for Thursday!

ANNOUNCEMENTS Closings We are closed the evening of Thursday, July 14.

Amp White Sox Outing July 24. Tickets need to be purchased this week! See all the great perks here!

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

THURSDAY Conditioning 5 Rounds Of: AMRAP in 3 Minutes: • 3 Burpees • 6 Handstand Push-ups (Scaled: Push Press @95/65) • 9 Air Squats

* Rest 1 minute in between rounds.

Midline/Core Work AMRAP in 5 Minutes: • 20 Sit-ups • 10 V-ups • 5 Supermans

Wednesday, July 6, 2016

Power Cleans and more for midweek!

ANNOUNCEMENTS Closings We are closed the evening of Thursday, July 14.

Amp White Sox Outing July 24. Tickets need to be purchased this week! See all the great perks here!

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

WEDNESDAY Strength Power Clean [Video]

EMOM for 8 minutes complete 2 Power Cleans. Use these percentages: 70%, 75%, 80%, 85%, 85%, 80%, 75%, 70%

Conditioning For Time: 50 Double Unders 25 Pull-ups 15 Power Snatch (#135/95) 50 Double Unders 20 Pull-ups 10 Power Snatch 50 Double Unders 15 Pull-ups 5 Power Snatch

Power Cleans

Tuesday, July 5, 2016

Back to the attack with Squats and a 3-Rounder!

ANNOUNCEMENTS Closings We are closed the evening of Thursday, July 14.

Amp White Sox Outing July 24. Tickets need to be purchased this week! See all the great perks here!

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

TUESDAY Strength Front Squat [Video] Back Squat [Video]

3 Sets of 3 Pause Front Squats with a 3-second hold. Use 70-80% of your 1repmax, at same weight across all sets. Focus on positioning.

3 Sets of 3 Back Squats. Use 70-80% of your 1repmax, at same weight across all sets.

Conditioning 3 Rounds For Time: • 25 Airdyne Calories • 25 Burpees • 25 Kettlebell Swings (#55/35)

Pause Front Squats

Monday, July 4, 2016

Happy 4th of July! No classes today. Back to our regular schedule Tuesday.

Enjoy the rest day with family. Let freedom ring!

Sunday, July 3, 2016

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

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

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

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

SUNDAY Partner Conditioning Modified "Del" 2 Rounds For Time: • 25 Burpees • 200m MedBall Partner Run • 25 Pull-ups • 200m MedBall Partner Run • 25 Handstand Push-ups (Scaled: Push Press @95/65) • 200m MedBall Partner Run • 25 Pull-ups • 200m MedBall Partner Run • 25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Saturday, July 2, 2016

Saturday Partner WOD!

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

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

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

SATURDAY Partner Conditioning For Time: Run 800 meters 16 Clusters (#135/95) 24 Wall Ball Shots (#30/20) 100 Double Unders Run 400 meters 26 Clusters 44 Wall Ball Shots 100 Double Unders Run 200 meters 16 Clusters 24 Wall Ball Shots 100 Double Unders

Friday, July 1, 2016

We hit July with some strength work and a quick AMRAP!

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

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

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

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 Choice 1: AMRAP in 9 Minutes: • 5 Burpees • 4 Power Snatch (#95/65) • 3 Muscle-ups

Choice 2: AMRAP in 9 Minutes: • 6 Pull-ups • 5 Burpees • 4 Power Snatch (#75/55 Rx; #95/65 Rx+)

Power Snatch

Thursday, June 30, 2016

A big MetCon and some midline work for Thursday!

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

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

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

THURSDAY Conditioning AMRAP in 20 Minutes: • Row 250 meters • 15 Airdyne Calories • Run 200 meters • Rest 1 Minute

Midline/Core Work 5 Sets: 25 Second Weighted AbPlank Rest 35 Seconds

Then 1 Minute of Bicycle Kicks

Wednesday, June 29, 2016

Strength work and another nice AMRAP for midweek!

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

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

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

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 14 Minutes: • 4 Handstand Push-ups (Deficit HSPU @2/1 plates for Rx+) • 7 Toes to Bar • 10 Kettlebell Swings (#55/35 Rx; #70/55 Rx+)

* Scaled: 4 Push Press (#95/65) every round.

Strict Pull-ups