Tuesday, August 15, 2017

Power Cleans and more for Tuesday!

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

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

TUESDAY Strength Power Clean [Video] 3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+) Add #5 from last week. (No more than #5.)

Conditioning 3 Cycles For Total Time: 3 Rounds Of: • 5 Pull-ups (8 for Rx+) • 10 Push-ups (12 for Rx+) • 15 Air Squats (18 for Rx+) Rest 2 Minutes

Power Cleans

Monday, August 14, 2017

Push Press and more for Monday!

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

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

MONDAY Strength Push Press [Video] 3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+) Add #5 from last week. (No more than #5.) Work on the cycle speed of the movement.

Conditioning For Time: Run 400 meters 15 Clean and Jerks (#105/70 Rx; #135/95 Rx+) Row 400 meters 15 Power Snatches (#105/70 Rx; #135/95 Rx+) 40 Airdyne Calories 15 Thrusters (#105/70 Rx; #135/95 Rx+)

Push Press

Sunday, August 13, 2017

Sunday Funday with a tribute WOD!

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

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

SUNDAY "21 Guns" AMRAP in 21 Minutes: • Run 400 meters • 21 Push-ups • 21 Box Jumps (24"/20") • 15 Burpees • 9 Pull-ups

Accessory Work Tabata Sit-ups

21 Guns A 21 Gun Salute is the Nation's highest display of honor, reserved for our Fallen troops. The WOD intends to replicate this, to honor our nation's warriors of the past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

Saturday, August 12, 2017

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

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

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

SATURDAY Partner Workout For Time: Row 1200 meters 50 Power Clean & Jerks (#135/95) Run 1200 meters together 50 Power Snatch (#115/75) 120 Airdyne Calories 50 Thrusters (#95/65)

Friday, August 11, 2017

Friday Skill Work and More!

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

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

FRIDAY Skill Work Toes to Bar [Video]

Take 10 minutes to practice technique:

- Work on the kip swing (arch to hollow). - Work on pushing down on the bar. - Work on getting hips behind the bar before attempting the movement. - Work on recovery after T2B-- fall into arch, push down on bar, and wait for hips to get behind the as the legs raise.

• Newbies: work on the above tips. • Intermediates: work on stringing 5-10 reps for 3-5 sets. • Experienced: work on a few unbroken sets.

Conditioning For Time: 50 Alternating Dumbbell Snatch (#50/35) 100 Double Unders 200m Dumbbell Farmer's Carry

Toes to Bar

Thursday, August 10, 2017

Thursday brings Squats and Conditioning!

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

THURSDAY Strength Back Squat [Video] Complete 10-8-6-4-2 Reps of Back Squat. Start at 50% and try to increase 10% each set. Do not increase past the 10%.

Conditioning 5 Rounds For Total Time: • 12 Calories, Row or Airdyne • 10 Hang Power Cleans (#115/75 Rx; #145/100 Rx+) • 22 Air Squats • Rest 2 Minutes

Back Squats

Wednesday, August 9, 2017

Power Snatch and Conditioning for midweek!

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

WEDNESDAY Strength Power Snatch [Video] 3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+) 1 Set of Max Reps T&G Power Snatch (#115/75 Rx; #135/95 Rx+)

Conditioning 3 Rounds For Time: • Run 400 meters • 15 Overhead Squats (#95/65) • 15 Lateral Barbell Burpees

Power Snatch

Tuesday, August 8, 2017

Power Cleans and Conditioning for Tuesday!

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

TUESDAY Strength Power Clean [Video] 3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+) 1 Set of Max Reps T&G Power Cleans (#135/95 Rx; #155/105 Rx+)

Conditioning 3 Rounds: In 4 Minutes Complete: • Row 500 meters • 16 Pull-ups (6 Muscle-ups for Rx+) • 16 Box Jumps (24"/20")

Power Cleans

Monday, August 7, 2017

Push Press and Conditioning for Monday!

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

MONDAY Strength Push Press [Video] 3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+) 1 Set of Max Reps Push Press (#95/65 Rx; #115/75 Rx+)

Conditioning 3 Rounds For Time: • 40 Dumbbell Walking Lunges (#50/35) • 30 Hand Release Push-ups • 20 Dumbbell Push Press • Run 400 meters

Push Press

Sunday, August 6, 2017

Sunday Funday!

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

SUNDAY Partner Workout 1 Minute of Shoulder to Overhead (#95/65 Rx; #135/95 Rx+) 2 Minutes of Box Jumps (24"/20 Rx; 30"/24" Rx+) 3 Minutes of Wall Ball Shots (#20/14 Rx; #30/20 Rx+) 4 Minutes of Rowing for Calories 3 Minutes of Wall Ball Shots 2 Minutes of Box Jumps 1 Minute of Shoulder to Overhead

Buy-out: Sled Push Ohio Street. Group up in teams of 3-4. Choose weight.