Conditioning and more for midweek!
WEDNESDAY Conditioning For Time: 50 Box Jumps (24"/20") 50 Kettlebell Swings (#55/35) 50 Knees to Elbows 50 Wall Ball Shots (#20/14) 50 Burpees
Strength Bench Press [Video] Landmine Bent Over Row [Video]
5 Sets Of: • 5 Bench Press • 5 Landmine Bent over Rows Rows
Take ~15 minutes to complete the 5 sets. Choose your own weight based on how you feel.
Landmine Rows
Complex work and Conditioning for Tuesday!
TUESDAY Strength Push Press [Video] Split Jerk [Video]
Take 10 minutes to work on an overhead complex: 2 Push Press + 2 Split Jerks Maintain technique. Full reset between reps.
Conditioning For Time: 50 Alternating Jumping Lunges 50 Pull-ups 50 Push Press (#95/65) 50 Air Squats 50 Burpees
Split Jerk
Clean Complex and more for Monday!
MONDAY Strength Hang Clean [Video] Front Squat [Video] Clean [Video]
Take 10 minutes and find a heavy complex: 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean
Conditioning 27-21-15-9 Reps Of: • Squat Cleans (#95/65) • Run 400m after each set of Cleans
Hang Cleans
Sunday Funday!
SUNDAY Partner Workout AMRAP in 10 Minutes: • Row 10 Calories • 10 Push-ups • 10 Box Jumps • Run 100 meters
* Partners alternate rounds.
Rest 5 Minutes
AMRAP in 10 Minutes: • Row 10 Calories • 10 Kettlebell Swings • 10 Air Squats • Run 100 meters
* Partners alternate rounds.
Saturday Options: Solo or Partner Workout.
8am Bootcamp, 9am CrossFit, 10am Open Gym
SATURDAY Partner or Solo Workout For Time: Run 1 Mile 50 Wall Ball Shots (#20/14) 50 Pull-ups 50 Burpees 100/70 Airdyne Calories 50 Burpees 50 Pull-ups 50 Wall Ball Shots Run 1 Mile
* Partners run together and split the remaining reps.
Friday Overhead Work and Conditioning!
FRIDAY Strength Snatch Balance [Video] Overhead Squat [Video]
Take 15 minutes to work on the following complex: 1 Snatch Balance + 3 Overhead Squats Use this as overhead practice and keep form throughout.
Conditioning For Time: 100 Double Unders 50 Single KB Walking Lunges (25R/25L @ #55/35) 400m KB Waiter's Carry (#55/35) 30 Double Unders 20 Squat Snatch (#115/75) 100 Double Unders
Snatch Balance
Thursday Conditioning!
THURSDAY Conditioning Part 1 21-15-9 Reps Of: • Airdyne Calories • GHD Sit-ups
Rest 8 Minutes
Part 2 15-12-9 Reps Of: • Airdyne Calories • Toes to Bar
Rest 8 Minutes
Part 3 50 Burpees For Time
GHD Sit-ups
Cleans and a Running WOD for Wednesday!
Check out part three of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
WEDNESDAY Strength Hang Power Clean [Video] Take 15 minutes to work up to a heavy 1rep Mid-Thigh Hang Power Clean.
Conditioning 3 Rounds For Time: • Run 400 meters • 10 Hang Power Cleans (#155/105 Rx; #185/125 Rx+)
Hang Power Cleans
Deadlifts and "Jackie" for Tuesday!
Check out part three of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
TUESDAY Strength Deadlift [Video] Complete 5 Sets of 3 Deadlifts at 70-80% of 1rep.
Conditioning "Jackie" For Time: Row 1000 meters 50 Thrusters (#45/35) 30 Pull-ups
"Jackie" WOD Demo
Lunges and a 6-Rounder for Monday!
Check out part three of a six-part blog series entitled "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.
MONDAY Strength Barbell Reverse Lunge [Video] Complete 4 Sets of 8 Barbell Reverse Lunges. Behind the neck. 4 reps per leg. Choose weight based on feel.
Conditioning 6 Rounds For Time: • Run 200 meters • 15 Wall Ball Shots (#20/14) • 10 Push Press (#95/65) • 1 Rope Climb (Scaled: 4 Strict Pull-ups)
Barbell Reverse Lunges
