Monday, July 18, 2016

Squats and some hard work for Monday!

ANNOUNCEMENTS Amp White Sox Outing This weekend-- July 24. There are some extra tickets available! See a coach this week.

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

Coach Sean! Sean qualified for the Granite Games and accepted the invitation to represent Amplify in Minnesota in September!

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

4 Sets of 2 Front Squats. 3 Sets of 2 Back Squats.

* Increase weight each set and find a heavy set of 2 for both Front & Backs.

Conditioning Choice 1: 5 Rounds For Total Time: • 10 Handstand Push-ups • 20 Airdyne Calories • 5 Muscle-ups

* Rest 2 minutes in between rounds. Start with Strict HSPUs if you’re very efficient at kipping.

Choice 2: 5 Rounds For Total Time: • 10 Push Press (#95/65 Rx; #115/80 Rx+) • Row 400 meters • 10 Pull-ups (15 Pull-ups for Rx+)

* Rest 2 minutes in between rounds.

Front Squats

Sunday, July 17, 2016

Sunday Funday! We honor "Morrison" with a Partner Hero WOD!

SUNDAY Partner Conditioning Modified "Morrison" 50-40-30-20 and 10 Rep Rounds Of: • Wall Ball Shots (#20/14) • Box Jumps (24"/20") • Kettlebell Swings (#55/35)

Partner Sled Push 200m in between each round.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Saturday, July 16, 2016

Saturday Partner WOD!

SATURDAY Partner Conditioning For Time: 40 Power Clean & Jerks (#135/95 Rx; #165/115 Rx+) 1 Mile Run 14 Rope Climbs 1 Mile Run 120 Burpees

* Split reps any way you choose. Run together.

Friday, July 15, 2016

Friday Fun! Check it out.

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

3 Supersets Of: • 10 Bench Press • 10 Dumbbell Bent Over Rows (Each Arm)

Increase weight each set.

Conditioning Choice 1: For Total Time: 9-7-5 Reps Of: • Squat Snatch (#135/95) • Muscle-ups

Rest 2 Minutes

18-14-10 Reps Of: • Overhead Squat (#135/95) • 50 Double Unders

Choice 2: 12-10-8 Reps Of: Snatch (#95/65 Rx; #115/80 Rx+) 24-20-16 Reps Of: Pull-ups

Rest 2 Minutes

15-10-5 Reps Of: • Overhead Squats (#95/65 Rx; #115/80 Rx+) • 40 Double Unders

Overhead Squat Technique & Cues

Thursday, July 14, 2016

Thursday Partner WOD. Remember-- morning hours only today!

ANNOUNCEMENTS Closings Reminder! We are closed tonight for the evening.

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

THURSDAY Partner Conditioning AMRAP in 30 Minutes: • Row 1000 meters • 30 Ball Slams • Run 200 meters • 30 Burpee Broad Jumps • Run 200 meters • 30 Ball Slams • 200m Farmers Carry

Wednesday, July 13, 2016

Oly Lifts and a 5-Rounder for midweek!

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

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

WEDNESDAY Strength Power Snatch [Video] Power Clean [Video]

Take 8 minutes to find a heavy 1rep Power Snatch.

Take 8 minutes to find a heavy 1rep Power Clean.

Conditioning 5 Rounds For Total Time: • 10 Alternating Dumbbell Snatch (#50/35 Rx; #70/45 Rx+) • 20 Air Squats • Shuttle Run (50ft x 2)

Rest 1 minute in between rounds.

Dumbbell Snatch (No squat needed for us on Wednesday)

Tuesday, July 12, 2016

Strength and some more hard work for Tuesday!

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

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

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

5 Supersets Of: • 5 Standing DB Strict 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 5 Rounds For Total Time: • 3 Handstand Push-ups (Push Press @95/65 for Scaled; Deficit HSPU for Rx+) • 6 Toes to Bar • 3 Handstand Push-ups • 12 Pull-ups

Rest 1 minute in between rounds.

Handstand Push-ups

Monday, July 11, 2016

Squats and some hard work for Monday!

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!

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

4 Sets of 2 Back Squats at 85%+ of 1repmax. Use the same weight across all sets.

3 Sets of 2 Pause Front Squats with a 3-second hold. Use 70% of your 1repmax, at same weight across all sets. Focus on positioning.

Conditioning 5 Rounds For Time: • 15 Wall Ball Shots (#20/14) • 12 Deadlifts (#185/135) • 9 Lateral Barbell Burpees

Pause Front Squats

Sunday, July 10, 2016

Sunday Funday as we work through the "1775" Hero WOD!

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!

SUNDAY Partner Conditioning "1775" AMRAP in 30 Minutes: • 17 Power Cleans (#135/95) • 75 Air Squats

After each round, partners will unload the barbell and carry it 200 meters. They will then take the weight plates and carry them 200 meters. At that point, partners will reload the barbell for the next round.

"1775" is performed in celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

Saturday, July 9, 2016

Saturday Partner WOD!

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!

SATURDAY Partner Conditioning AMRAP in 5 Minutes: 150m Shuttle Run (50m x 3)

* Alternate every shuttle run.

Rest 5 Minutes

AMRAP in 10 Minutes: • 15 Box Jumps (24"/20") • 15 Push Press (#95/65) • 15 Toes to Bar

* Alternate every movement.

Rest 5 Minutes

AMRAP in 5 Minutes: Hang Squat Cleans (#135/95)

* Split reps anyway you choose.