Saturday, August 5, 2017

Saturday Partner WOD! 8am Bootcamp, 9am CrossFit, 10am Open Gym

ANNOUNCEMENTS Amplify Open Saturday, September 23. Registration is open! Details here.

SATURDAY Partner Workout Buy-in: Run 1 Mile together

30 Power Cleans (#135/95 Rx; #185/115 Rx+) 20 Power Cleans (#185/115 Rx; #205/125 Rx+) 10 Power Cleans (#205/125 Rx; #225/145 Rx+)

After each set of cleans complete 8 Burpee Muscle-ups or 16 Burpee Pull-ups

Buy-out: 200m Partner Carry any way possible.

Friday, August 4, 2017

Push Press and Conditioning for Friday!

ANNOUNCEMENTS Amplify Open Saturday, September 23. Registration is open! Details here.

FRIDAY Strength Push Press [Video] Complete 5 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+) Work on the cycle speed of the movement.

Conditioning 2 Rounds Of: • 30 Seconds of Max Airdyne Calories • 30 Seconds of Max DB Thrusters (#50/35) • Rest 1 Minute

2 Rounds Of: • 30 Seconds of Max Airdyne Calories • 30 Seconds of Max Burpees • Rest 1 Minute

2 Rounds Of: • 30 Seconds of Max Airdyne Calories • 30 Seconds of Max Jingle Jangles • Rest 1 Minute

2 Rounds Of: • 30 Seconds of Max Airdyne Calories • 30 Seconds of Max DB Thrusters (#50/35) • Rest 1 Minute

Jingle Jangles

Thursday, August 3, 2017

Bench, Pull-ups, and Conditioning for Thursday!

ANNOUNCEMENTS Amplify Open Saturday, September 23. Registration is open! Details here.

THURSDAY Strength Bench Press [Video] Strict Pull-ups [Video]

5 Sets Of: • 5 Bench Press (increase as you go) • 5-10 Strict Pull-ups

Conditioning 5 Rounds For Time: • 30 Walking Lunges • 20 Russian Kettlebell Swings (#55/35) • 10 Ring Rows

Bench Press

Wednesday, August 2, 2017

Snatch practice and more for midweek!

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

WEDNESDAY Strength Hang Power Snatch [Video] Power Snatch [Video]

Take 10 minutes to work on Snatch technique: 1 Hang Power Snatch + 1 Power Snatch Keep it light and focus on the movement.

Conditioning AMRAP in 10 Minutes: • Row 500 meters • 20 Hang Power Snatch (#95/65)

Hang Power Snatch

Tuesday, August 1, 2017

Clean Complex and a quick AMRAP to start August!

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

TUESDAY 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 AMRAP in 7 Minutes: • 50 Double Unders • 10 Squat Cleans (#135/95)

Hang Cleans

Monday, July 31, 2017

Squats and a 5-Rounder for Monday!

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

MONDAY Strength Back Squat [Video] Complete 8-6-4-2 Reps of Back Squat. Increase weight as you go.

Conditioning 5 Rounds For Time: • 200m Dumbbell Farmer's Carry (#50/35) • 20 Dumbbell Deficit Push-ups • 10 Push Jerks (#50/35)

Back Squats

Saturday, July 29, 2017

Saturday Partner Workout! Reminder: No Sunday class this week due to our Amp Sox Outing!

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

SATURDAY Partner Workout For Total Time: 6 Rounds Of: • 15 Calorie Row • 12 Power Snatches (#95/65) • 9 Burpees

Run 800m together

6 Rounds Of: • 15 Calorie Row • 12 Clean & Jerks (#95/65) • 9 Burpees

* Partners switch every exercise.

Friday, July 28, 2017

Squats and a nice AMRAP for Friday!

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

FRIDAY Strength Back Squat [Video] Complete 12-9-6-3 Reps of Back Squat. Increase weight as you go.

Conditioning AMRAP in 15 Minutes: • 30 Air Squats • 20 Handstand Push-ups • 10 Deadlifts (#205/135)

Back Squats