Monday, June 26, 2017

Massive Conditioning for Monday!

ANNOUNCEMENTS July 4 We are closed Tuesday, July 4. Happy Birthday America

Amp White Sox Outing July 30. See all the details here! White Sox Amp Outing

MONDAY Conditioning Part 1 AMRAP in 10 Minutes: • 6 Ring Muscle-ups (Scaled: 12 Pull-ups) • 12 Shoulder to Overhead (#155/105) • 15 Burpee Box Jump Overs (24"/20")

Part 2 Options With a 20 Minute Time Cap: 60 Calorie Row 80 Wall Ball Shots (#20/14) 100 Double Unders 40 Calorie Row 60 Wall Ball Shots 80 Double Unders 20 Calorie Row 40 Wall Ball Shots 60 Double Unders

OR

With a 20 Minute Time Cap: Run 800 meters 80 Wall Ball Shots (#20/14) 80 Double Unders Run 600 meters 60 Wall Ball Shots 60 Double Unders Run 400 meters 40 Wall Ball Shots 40 Double Unders

Muscle-ups

Friday, June 23, 2017

Jerks and a tough WOD for Friday!

FRIDAY Strength Push Jerk [Video] Split Jerk [Video]

Take 15 minutes to work on a Jerk Complex: 2 Push Jerk + 1 Split Jerk Chose weight and work on technique of footwork & getting under the bar.

Conditioning Every 3 Minutes for 9 Minutes Complete: • 15/12 Airdyne Calories • 12 Lateral Barbell Burpees • 9 Unbroken Clean & Jerks (#115/75)

Split Jerk

Thursday, June 22, 2017

Skill Work for Thursday!

Check out part one of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

THURSDAY Skill Work Double Unders [Video] Pull-ups [Video]

EMOM for 12 Minutes: • Minute 1: 40 Double Unders • Minute 2: 12 Pull-ups

Conditioning For Time: Row 1000 meters 100 Push-ups 100 Sit-ups

Double Unders

Wednesday, June 21, 2017

Back Squats and an AMRAP for Wednesday!

Check out part one of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

WEDNESDAY Strength Back Squat [Video] Complete 5-5-3-3-1-1 Reps of Back Squat. Chose a starting weight and build as you go.

Conditioning AMRAP in 15 Minutes: • 8 Unbroken Power Snatch (#115/75) • Run 200 meters • 16 Dumbbell Step-ups (#35/25)

Back Squat

Tuesday, June 20, 2017

Clean Complex and more for Tuesday!

Check out part one of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

TUESDAY Strength Power Clean [Video] Clean [Video] Hang Clean [Video]

Take 15 minutes and work on this Clean Complex: 1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean

Conditioning 21-15-9 Reps For Time: • Calorie Row • Calorie Airdyne • Kettlebell Swings (#55/35)

Hang Cleans

Monday, June 19, 2017

Conditioning work for Monday!

Check out part one of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

MONDAY Conditioning Part 1 AMRAP in 6 Minutes: • 6 Deadlifts (#155/105) • 6 Bar Facing Burpees

Part 2 Beginning on a 4-Minute Clock: 2 Rounds Of: • 12 Overhead Squats (#95/65) • 12 Toes to Bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds Of: • 10 Overhead Squats (#135/95lbs) • 12 Toes to Bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 2 Rounds Of: • 8 Overhead Squats(#165/115lbs) • 12 Toes to Bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 2 Rounds Of: • 6 Overhead Squats (#185/125lbs) • 12 Toes to Bar Stop at 16 minutes.

Overhead Squats

Friday, June 16, 2017

Cleans and some tough Conditioning for Friday!

Announcement Sunday 10am class is cancelled. Sorry for any inconvenience.

FRIDAY Strength Clean [Video] Complete 6 sets of 1 Pause Clean + 1 Split Jerk. Pause below the knee. Full squat. Choose your own weight based on how you feel.

Conditioning 3 Rounds, With a 20 Minute Time Cap: • 50 Double Unders • 25 Wall Ball Shots (#20/14) • 15 Handstand Push-ups (Scaled: Push Press #95/65) • 5 Squat Cleans (#205/145)

Pause Clean