Thursday Conditioning!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
THURSDAY Conditioning Part 1 AMRAP in 7 Minutes: • 15 Box Jumps (24"/20") • 15 Squat Snatch (#95/65)
Part 2 AMRAP in 15 Minutes: • 200m Single-Arm KB Overhead Walk (Switch arms as needed) • 30 Burpee Box Jump Overs (24"/20") • 30 Sit-ups
Waiter's Walk
Back to Regular Class Hours Wednesday!
Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.
Amp White Sox Outing
July 30. Get signed up! Details here.
WEDNESDAY Conditioning Part 1 21-15-9 Reps For Time: • Deadlifts (#185/125) • Airdyne Calories
Part 2 For Time: Row 500 meters 20 Hang Squat Cleans (#115/75) Row 500 meters 20 Hang Power Cleans
Muscle-up Efficiency Tips
Happy 4th of July!
No classes today.
Back to our regular schedule Wednesday.
Enjoy the rest day with family. Let freedom ring!
Haven't read it yet? Check out part two of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
Regular Class Hours Monday!
ANNOUNCEMENTS
July 4
We are closed Tuesday, July 4.
Amp White Sox Outing
July 30. See all the details here!
MONDAY Strength Clean [Video] Front Squat [Video]
Complete 5 Sets of 1 Clean + 3 Front Squats. Build as you go, as long as you can hold a strong front rack position. No rounding of the back.
Conditioning 4 Rounds For Time: • Run 400 meters • 12 Overhead Squats (#95/65) • 6 Ring Muscle-ups (Scaled: 12 Pull-ups)
Muscle-up Efficiency Tips
Sunday Funday! We honor "Del" with a Hero WOD!
ANNOUNCEMENTS
July 4
We are closed Tuesday, July 4.
Amp White Sox Outing
July 30. See all the details here!
SUNDAY Partner Workout Modified "Del" 2 Rounds For Time: • 25 Burpees • 200m MedBall Partner Run • 25 Pull-ups • 200m MedBall Partner Run • 25 Handstand Push-ups (Scaled: Push Press @95/65) • 200m MedBall Partner Run • 25 Pull-ups • 200m MedBall Partner Run • 25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Saturday Work!
8am Bootcamp, 9am CrossFit, 10am Open Gym
Check out part two of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
SATURDAY Partner Workout Every 6 Minutes for 24 Minutes: • 20 Power Cleans • 100 Double Unders • 100ft Sled Push • 100 Double Unders • 20 Burpees
Snatch work for Friday!
Check out part two of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
FRIDAY Strength Hang Snatch [Video] Snatch [Video] EMOM for 10 Minutes: 1 Hang Squat Snatch + 1 Squat Snatch (#155/105 across all sets)
Conditioning For Time: Run 200 meters 21 Squat Snatch (#95/65) 21 Dumbbell Thrusters (#35/25) Run 200 meters 15 Squat Snatch 15 Dumbbell Thrusters Run 200 meters 9 Squat Snatch 9 Dumbbell Thrusters Run 200 meters
The Snatch
Front Squats and more for Thursday!
THURSDAY Strength Front Squat [Video] Complete 5-4-3-2-1 Reps of Front Squat. Choose weight on how you feel today.
Conditioning For Time: 50-40-30-20-10 Reps: Double Unders 15-15-15-15-15 Reps: Airdyne Calories 5-4-3-2-1 Reps: Wall Climbs
Wall Climbs
Conditioning and more for midweek!
WEDNESDAY Conditioning "Tabata This"
Tabata Row Rest 1 Minute Tabata Squat Rest 1 Minute Tabata Pull-ups Rest 1 Minute Tabata Push-ups Rest 1 Minute Tabata Sit-ups
*Tabata: Perform each exercise for 20 seconds “on,” 10 seconds “off.” Repeat 8 times per exercise. Tabata score is the least number of reps performed in any of the eight intervals. Total all 5 Tabata scores together at the end.
Optional Strength Work Bench Press [Video] Bent Over Row [Video]
5 Supersets Of: • 5 Bench Press • 5 Single Arm Dumbbell Rows
Take 15-20 minutes to complete the 5 sets. Choose your own weight based on how you feel.
"Tabata This" WOD Demo
Clean Complex and more for Tuesday!
TUESDAY Strength Hang Power Clean [Video] Power Clean [Video]
EMOM for 10 Minutes: 1 Hang Power Clean + 1 Power Clean (#185/125) Use the same weight across all sets.
Conditioning For Time: Run 400 meters 20 Deadlifts (#185/125) 400m Farmer's Carry (#55/35 KB or #50/35 DB; No Running) 20 Deadlifts Run 400 meters
Farmer's Carry
