Tuesday, August 16, 2016

FullSizeRender-15Gymnastics work and fun MetCon for Tuesday!

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

EMOM for 15 Minutes: • Minute 1: 5-10 Pull-ups (Kipping, Butterfly, C2B) • Minute 2: 5-10 HSPU or Handstand Walks • Minute 3: 2-3 Bar or Ring Muscle-ups or 2-3 Rope Climbs

Conditioning 3 Rounds For Time: • 20 Kettlebell Swings (#55/35) • 20 Burpees • Run 400 meters

Handstand Drills

Monday, August 15, 2016

Oly Lifts and a long 3 Rounder for Monday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. REGISTRATION CLOSES TODAY! Details here! AMPLIFY_OPEN_Graphic-1

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 3 Rounds For Time: • 30 Double Unders • 21 Wall Ball Shots (#20/14) • 30 Double Unders • 15 Box Jumps (24"/20") • 30 Double Unders • 9 Hang Power Cleans (#135/95 Rx; #155/105 Rx+)

Snatch

Friday, August 12, 2016

Front Squats and more for Friday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration closes Monday! Details here! AMPLIFY_OPEN_Graphic-1 

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 4 Rounds For Total Time: • 10 Thrusters (#95/65 Rx; #115/80 Rx+) • 15 Burpees • 50 Double Unders • Rest 2 Minutes

Front Squats

Thursday, August 11, 2016

FullSizeRender-14Gymnastics work and a Rowing WOD for Thursday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here! AMPLIFY_OPEN_Graphic-1

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

Take 15 minutes to work on Toes to Bar, Handstand Push-ups, and Rope Climbs.

Conditioning For Time: Row 300 meters 25 Toes to Bar Row 300 meters 25 Toes to Bar Row 300 meters 25 Toes to Bar Row 300 meters

Rope Climbs

Wednesday, August 10, 2016

Jerks and more for midweek!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here! AMPLIFY_OPEN_Graphic-1

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.

Conditioning For Time: 50 Deadlifts (#135/95 Rx; #165/115 Rx+) 50 Box Jumps (24"/20") 50 Overhead Walking Lunges (#45/35 plate)

Split Jerk

Tuesday, August 9, 2016

Gymnastics work and fun MetCon for Tuesday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Details and registration here! AMPLIFY_OPEN_Graphic-1

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

Take 15-20 minutes to work on Pull-ups, Handstand Push-ups, and Muscle-ups.

Conditioning Every 5 Minutes for 5 Rounds: • 100m Shuttle Run (50m x 2) • 15 Kettlebell Swings (#55/35) • 100m Shuttle Run • 15 Burpees • 100m Shuttle Run

Strict Handstand Push-ups

Monday, August 8, 2016

Oly Lifts and a nice MetCon for Monday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here! AMPLIFY_OPEN_Graphic-1

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 For Time: 50 Air Squats 10 Power Clean & Jerks (#135/95 Rx; #155/105 Rx+) 40 Air Squats 8 Power Clean & Jerks 30 Air Squats 6 Power Clean & Jerks 20 Air Squats 4 Power Clean & Jerks 10 Air Squats 2 Power Clean & Jerks

Snatch