Friday, August 25, 2017

Friday Skill Work and More!

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

FRIDAY Skill Work Toes to Bar [Video] Take 8 minutes to practice technique: • Newbies: work on sets of 2-5. • Intermediates: work on sets of 5-10. • Experienced: work on sets of 10-15.

Conditioning For Time: 50 Airdyne Calories 50 Shoulder to Overhead (#95/65 Rx; #115/75)

Toes to Bar

Thursday, August 24, 2017

Thursday Back Squats and more!

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%. Add #5 from last week. (No more than #5.)

Conditioning For Time: 45 Calorie Row 45 Hang Power Cleans (#95/65 Rx; #115/75 Rx+) Run 1200 meters

Back Squats

Wednesday, August 23, 2017

Power Snatch and more for midweek!

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+) Add #5 from last week. (No more than #5.)

Conditioning For Time: Run 800 meters 50 Box Jump Overs (24"/20") 40 Thrusters (#95/65)

Power Snatch

Monday, August 21, 2017

Push Press and more for Monday!

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: Row 500 meters 30 Deadlifts (#185/125 Rx; #225/155 Rx+) 75 Wall Ball Shots (#20/14)

Push Press

Sunday, August 20, 2017

Sunday Funday!

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

SUNDAY Teams of Three 14 Minute Total Time Cap Buy-in: Run 1200 meters

AMRAP: • 12 Handstand Push-ups (Scaled: 12 Hand Release Push-ups) • 12 Box Jump Overs (24”/20”) • 12 Alternating Dumbbell Snatch (#50/35) • 36 Double Unders

Teammates can separate from one another on the run, but can only begin the AMRAP when the final member arrives. Teammates will perform one exercise movement at a time, working through the AMRAP as a team.

Optional Additional Work AMRAP in 8 minutes of Rope Climbs Alternate reps with a team of 3-4.

Scaled options available.

Friday, August 18, 2017

Friday Skill Work and More!

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

FRIDAY Skill Work Toes to Bar [Video] Take 8 minutes to practice technique: • Newbies: work on sets of 2-5. • Intermediates: work on sets of 5-10. • Experienced: work on sets of 10-15.

Conditioning 6 Rounds For Total Time: • 10 Airdyne Calories • 8 Thrusters (#95/65) • 6 Lateral Barbell Burpees • Rest 2 Minutes

Toes to Bar

Thursday, August 11, 2017

Thursday Back Squats and more!

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%. Add #5 from last week. (No more than #5.)

Conditioning For Time: Run 1200 meters 60 Box Jumps (24"/20") 30 Deadlifts (#185/125)

Back Squats

Wednesday, August 16, 2017

Power Snatch and more for midweek!

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.

WEDNESDAY Strength Power Snatch [Video] 3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+) Add #5 from last week. (No more than #5.)

Conditioning For Total Time: "Annie" 50-40-30-20-10 Reps Of: • Double Unders • Sit-ups

Rest 5 Minutes

3 Rounds Of: • Run 200 meters • 15 Kettlebell Swings (#55/35)

Power Snatch