Thursday, October 18, 2018

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

8 Sets Of:
• 6 Dumbbell Bench Press
• 6 Strict Pull-ups

Choose starting weight based on how you feel. Build into a heavy set of Bench Press.

Conditioning
4 Rounds For Reps:
• 1 Minute of Max Turf Width Running, Forward/Backward
• 1 Minute of Max Hang Power Cleans (#135/95 Rx; #185/125 Rx+)
• 1 Minute of Max Airdyne Calories
• 1 Minute Rest

Sunday, October 14, 2018

Thanks to everyone for another great year of the Amplify Open!
Final Results

Conditioning
"Nate"
AMRAP in 20 Minutes:
• 2 Muscle-ups (Scaled: 4 Pull-ups + 4 Push-ups)
• 4 Handstand Push-ups (Scaled: 4 Dumbbell Push-Press)
• 8 Kettlebell Swings (#70/55 Rx; #55/35 Scaled)

* Solo or Partners. If partnered, complete one round at a time and then switch.

Optional Additional Work
5 Rounds of 30 Seconds On, 30 Seconds Off:
• Partner 1 = Max Row or Airdyne Calories, Partner 2 = Max Turf Width Shuttle Runs
• Switch Movements

* Flip flop movements at each rest transition. Total time will be 10 minutes.