Sunday, August 7, 2016

Sunday Funday!

SUNDAY Partner Conditioning AMRAP in 25 Minutes: • MedBall Run 400 meters together (#20/14) • 60 Walking Lunges • 40 V-ups • 20 Handstand Push-ups (Scaled: Choose a smart number of Wall Climbs OR 20 Barbell Push Press)

Saturday, August 6, 2016

Saturday Partner WOD!

SATURDAY Partner Conditioning With a 30 Minute Time Cap: 42 Thrusters (#115/80) 42 Pull-ups (21 Ring Muscle-ups for Rx+) 36 Squat Snatch (#115/80) 36 Pull-ups (18 Ring Muscle-ups for Rx+) 30 Thrusters 30 Pull-ups (15 Ring Muscle-ups for Rx+) 24 Snatch Snatch 24 Pull-ups (12 Ring Muscle-ups for Rx+) 18 Thrusters 18 Pull-ups (9 Muscle-ups for Rx+) 12 Squat Snatches 12 Pull-ups (6 Muscle-ups for Rx+) 6 Thrusters 6 Pull-ups (3 Muscle-ups for Rx+)

Friday, August 5, 2016

Front Squats and a 3-Rounder! DEADLINE: T-shirt orders are DUE TODAY!

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

Amp Gear Order link is live! Grab your new favorite shirts here. Deadline is TODAY, Friday, August 5!

Amplify Appreciation This month, we are going to do some things as a "thank you" to you, the AmpFam. THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Value what we do? Post your experiences at Amplify on Facebook, Twitter, & Instagram, and share our page to the public.

FRIDAY Strength Front Squat [Video]

With a running clock: 0:00 - 3 reps @80% of your 3repmax 2:00 – 3 reps @85% of your 3repmax 4:00 – 3 reps @90% of your 3repmax 6:00 – 1 rep @90% of your 1repmax 8:00 – 1 rep @90% of your 1repmax

Conditioning 3 Rounds For Time: • 20 Airdyne Calories • 20 Kettlebell Swings (#55/35) • 40 Double Unders • Run 400 meters

Front Squats

Thursday, August 4, 2016

Gymnastics work and an AMRAP for Thursday!

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

Amp Gear Order link is live! Grab your new favorite shirts here. Deadline is tomorrow, Friday, August 5!

Amplify Appreciation This month, we are going to do some things as a "thank you" to you, the AmpFam. THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Value what we do? Post your experiences at Amplify on Facebook, Twitter, & Instagram, and share our page to the public.

THURSDAY Skill Work Toes to Bar [Video] Muscle-ups [Video] Rope Climbs [Video]

* Scaled athletes: work on kipping and stringing 2-3 T2B or 5-10 K2E; work on establishing a foot clamp and 1-2 Rope Climbs; and work on jumping on top of the bar for Bar Muscle-ups.

* Rx athletes: work on 8-12 unbroken T2B; complete 3-5 Rope Climbs, work on Bar or Ring Muscle-ups.

* Rx+ athletes: complete 1 max effort unbroken T2B; work on legless Rope Climbs; work on stringing 3-5 Bar or Ring Muscle-ups.

Conditioning AMRAP in 20 Minutes: • Row 250 meters • 10 Strict Pull-ups • 15 V-ups • 20 Ball Slams

Rope Climbs

Wednesday, August 3, 2016

Jerks and a few short AMRAPs for midweek!

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

Amp Gear Order link is live! Grab your new favorite shirts here.

Amplify Appreciation This month, we are going to do some things as a "thank you" to you, the AmpFam. THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Value what we do? Post your experiences at Amplify on Facebook, Twitter, & Instagram, and share our page to the public.

WEDNESDAY Strength Push Jerk [Video] Split Jerk [Video]

Push Jerk + Split Jerk @75%, 75%, 80%, and 85% of your PP/PJ complex from 7/27.

Take 10 minutes to complete these percentages and work on dip and footwork technique.

Conditioning AMRAP in 3 Minutes: • 3 Deadlifts (#245/165 Rx; #315/205 Rx+) • 3 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP in 3 Minutes: • 5 Deadlifts (#205/145 Rx; #275/185 Rx+) • 5 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP in 3 Minutes of Lateral Barbell Burpees

Split Jerk

Tuesday, August 2, 2016

Gymnastics work and more for Tuesday!

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

Amp Gear Order link is live! Grab your new favorite shirts here.

Amplify Appreciation This month, we are going to do some things as a "thank you" to you, the AmpFam. THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Value what we do? Post your experiences at Amplify on Facebook, Twitter, & Instagram, and share our page to the public.

TUESDAY Skill Work Pull-ups [Video] Handstand Push-ups [Video] Muscle-ups [Video]

* Scaled athletes work on kipping and stringing 4-6 Pull-ups; work on Handstand Holds and descending to the AbMat; and work on jumping on top of the bar for Bar Muscle-ups.

* Rx athletes work on either 10 unbroken Kipping Pull-ups or 2-4 Butterfly Pull-ups; work on either 10 Strict HSPU or 10 Kipping HSPU; and work on Bar or Ring Muscle-ups.

* Rx+ athletes work on Handstand Walks and stringing 2-5 Bar or Ring Muscle-ups.

Conditioning For Time: Row 1000 meters 20 Hang Power Cleans (#155/105 Rx; #185/125 Rx+) 30 Box Jumps (24"/20") 10 Hang Power Cleans 30 Box Jumps

Kipping Bar Muscle-up

Monday, August 1, 2016

Hitting August with a huge barbell day!

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

Amp Gear Order link is live! Grab your new favorite shirts here.

Amplify Appreciation Monday, we are going to do some things as a "thank you" to you, the AmpFam. Amp coaches will be posting member shoutouts throughout the day. Check in to see our gratitude to all of you. THANKS FOR ALL YOU BRING TO AMPLIFY!  YES, YOU! :)

Value what we do? Post your experiences at Amplify on Facebook, Twitter, & Instagram, and share our page to the public.

MONDAY Strength Snatch [Video] Clean [Video] Split Jerk [Video]

Every minute for 6 minutes complete 1 Squat Snatch at 90% of 1repmax.

Rest 2 minutes.

Every minute for 6 minutes complete 1 Squat Clean and Jerk at 90% of 1repmax.

Conditioning Every 2 Minutes for 4 Rounds Complete: • 15 Push Press (#75/55 Rx; #95/65 Rx+) • 15 Front Squats

* Rest with any time left over.

Snatch

Sunday, July 31, 2016

Sunday Funday as we honor "Joshie" with a Hero WOD.

SUNDAY Partner Conditioning Modified "Joshie" 4 Rounds For Time: • 21 Dumbbell Snatch • 21 Pull-ups • Run 200 meters together • 21 Dumbbell Snatch • 21 Pull-ups • Sled Push 200 meters together

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Saturday, July 30, 2016

Saturday Partner WOD!

SATURDAY Partner Conditioning For Total Time: 2 Rounds Of: 21-18-15-12-9-6-3 Reps Of: Airdyne Calories Burpees

Then finish with 20 Partner Tire Flips

*Partner 1 completes 21 Calories, then Partner 2 completes 21 Burpees, continue the same order until the 3’s are done. Then partners switch order of exercises and complete Round 2.

Friday, July 29, 2016

Front Squats and a Thruster WOD!

FRIDAY Strength Front Squat [Video] 5 Sets of 3 Front Squats. Increase weight each set.

Conditioning For Time: 16 Thrusters (#95/65 Rx; #115/80 Rx+) Run 200 meters 12 Thrusters (#95/65 Rx; #115/80 Rx+) Run 200 meters 8 Thrusters (#115/80 Rx; #155/105 Rx+) Run 200 meters 4 Thrusters (#115/80 Rx; #155/105 Rx+) Run 200 meters

Front Squats