Sunday Funday!
SUNDAY Partner Workout 20 Alternating Rounds For Time: • 5 Handstand Push-ups • 5 Ring Dips • 10 Kettlebell Snatch • 10 Airdyne Calories
(Scaled: 1 Wall Climb or 5 Heavy DB Push Press; Banded Ring Dips or Box Dips)
Saturday, August 27, 2016
Saturday Partner WOD!
SATURDAY Partner Conditioning AMRAP in 20 Minutes: 100 Pull-ups 100 Kettlebell Swings 100 Wall Ball Shots 100 Overhead Walking Lunges 1000m Run
Friday, August 26, 2016
Front Squats and more for Friday!
FRIDAY Strength Front Squat [Video]
Complete 5 sets of 2 reps at 85-90% of 1repmax.
Conditioning For Time: Run 400 meters 21 Thrusters (#95/65) 21 Lateral Barbell Burpees Run 400 meters 15 Thrusters 15 Lateral Barbell Burpees Run 400 meters 9 Thrusters 9 Lateral Burpees
Front Squats
Thursday, August 25, 2016
Gymnastics work and more for Thursday!
THURSDAY Skill Work Toes to Bar [Video] Handstand Push-ups [Video] Rope Climbs [Video]
EMOM for 12 Minutes: Minute 1: Toes to Bar (Rx+ 12, Rx 2-5, Scaled 3-8 K2E) Minute 2: Handstand Work (Rx+ HS Walk, Rx 10 HSPU, Scaled 2-5 x 20sec HS Holds) Minute 3: 2 Rope Climbs or 2-3 Muscle-ups
Conditioning For Time: 21 Deadlifts (#135/95) 21 Calorie Row 21 Ring Rows 21 Box Jumps (24"/20") 15 Deadlifts 15 Calorie Row 15 Ring Rows 15 Box Jumps 9 Deadlifts 9 Calorie Row 9 Ring Row 9 Box Jumps
Rope Climbs
Wednesday, August 24, 2016
Jerks and a Jumprope/Hang Clean WOD!
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: 100 Double Unders 15 Hang Power Cleans (#185/125) 75 Double Unders 20 Hang Power Cleans (#155/105) 50 Double Unders 25 Hang Power Cleans (#135/95)
Split Jerk
Tuesday, August 23, 2016
Gymnastics work and fun MetCon for Tuesday!
TUESDAY Skill Work Pull-ups [Video] Handstand Push-ups [Video] Muscle-ups [Video] Rope Climbs [Video]
EMOM for 12 Minutes: • Minute 1: Pull-ups (Rx+ 15, Rx 10, Scaled 5) • Minute 2: Handstand Work (Rx+ HS Walk, Rx 10 HSPU, Scaled 2-5 HSPU or 20sec HS hold) • Minute 3: 2-3 Bar or Ring Muscle-ups or 2 Rope Climbs
Conditioning With a 12 Minute Time Cap: 50 Kettlebell Swings (#55/35) 30 Airdyne Calories 50 Kettlebell Swings 30 Airdyne Calories 80 Wall Ball Shots (#20/14)
Handstand Drills
Monday, August 22, 2016
Oly Lifts and an AMRAP for Monday!
ANNOUNCEMENTS
Amplify Open
Thanks to all who helped make Year Four of the Amplify Open a success!
Full results can be found at http://WODLeader.com/AmplifyOpen
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 AMRAP in 10 Minutes: 15 Lateral Barbell Burpees 12 Squat Cleans (#95/65) 15 Lateral Barbell Burpees 12 Squat Cleans (#115/75) 15 Lateral Barbell Burpees 12 Squat Cleans (#135/85) 15 Lateral Barbell Burpees With any time remaining AMRAP Squat Cleans (#155/105)
Snatch
Saturday-Sunday, August 20-21
2016 Amplify Open
CLOSED THIS WEEKEND Saturday & Sunday, August 20-21. No normal class hours. Good luck to those competing!
LIVE LEADERBOARD:
WODLeader.com/AmplifyOpen
Friday, August 19, 2016
Front Squats and more for Friday!
CLOSED THIS WEEKEND! Amplify Open Saturday & Sunday, August 20-21. No normal class hours. Good luck to those competing!
FRIDAY Strength Front Squat [Video]
Complete 5 sets of 2 reps at 85-90% of 1repmax.
Conditioning 4 Rounds For Time: • 25 Push-ups • 25 Walking Lunges • 25 Kettlebell Swings (#55/35)
Front Squats
Thursday, August 18, 2016
Skill work and an AMRAP for Thursday!
CLOSED THIS WEEKEND!
Amplify Open
Saturday & Sunday, August 20-21.
No normal class hours. Good luck to those competing!
THURSDAY Skill Work Toes to Bar [Video] Double Unders [Video]
EMOM for 10 Minutes: • Minute 1: 4-8 Toes to Bar • Minute 2: 25-40 Double Unders
Conditioning AMRAP in 20 Minutes: • Row 250 meters • 12 Unbroken Wall Ball Shots (#20/14) • 12 Unbroken Ring Rows • 25 AbMat Sit-ups
Double Unders