Friday, August 17, 2018

"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
Click “Read More” for Floater WODs.

Conditioning
"Fight Gone Bad"
3 Rounds Of:
• Wall Ball Shots (#20/14)
• Sumo Dead High Pulls (#75/55)
• Box Jumps (24"/20")
• Push Press (#75/55)
• Row for Calories

* 1 minute rotations for max reps at each station. 1 minute rest between rounds.

Scoring:
Eagle (1): M Over 340 / F Over 310
Birdie (2): M 300- 339 / F 290-309
Par (3): M 280-299 / F 270-289
Bogie (4): M 260-289 / F 250-269
Double Bogie (5): M Under 259 / F Under 250

Wednesday, August 15, 2018

"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
Click “Read more” for Floater WODs.

Strength
Amplify Golf Hole #3
Power Clean [Video]
Take 10 minutes work up to a heavy 1rep Power Clean.

Scoring
Eagle (1): #265 or Higher / #165 or Higher
Birdie (2): #235-260 / #145-160
Par (3): #205-230 / #125-150
Bogie (4): #185-200 / #105-120
Double Bogie (5): Anything under #180 / #100

Split Jerk [Video]
Take 10 minutes to work up to 80-85% of your 1rep Split Jerk.
Do not exceed 85%. If there’s time remaining, continue to lift at 85%.

Conditioning
For Time:
10 Power Clean & Jerks (#135/95)
15 Lateral Barbell Burpees
Run 200 meters
8 Clean & Jerks
15 Lateral Barbell Burpees
Run 200 meters
6 Clean & Jerks
15 Lateral Barbell Burpees
​​​​​​​Run 200 meters

Monday, August 13, 2018

"Amplify Golf" Begins!
August 13-September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
Click “Read more” for Floater WODs.

Strength
Snatch [Video]
Take 10 minutes to work up to 80-90% of your 1rep Squat Snatch.
Don’t exceed 90%. If time remaining, continue to lift at 90%.

Overhead Squat [Video]
Take 10 minutes to work into a heavy 1rep Overhead Squat.
Same percentage as Snatch; don't exceed 90%.

Conditioning
Amplify Golf Hole #1 
“Karen” 
For time, with a 10 minute time cap:
150 Wall Ball Shots (#20/14)

Scoring:
5:59 or less: Eagle (1)
6:00-7:00: Birdie (2)
7:01-8:00: Par (3)
8:01-9:00: Bogie (4)
9:01-10:00: Double Bogie (5)

Wednesday, August 8, 2018

Strength
Power Clean [Video]
Take 10 minutes to work up to 80-85% of your 1rep Power Clean.
Don’t exceed 85%; this is week one of our new cycle.
If time remaining, continue to lift at 85%.

Split Jerk [Video]
Take 10 minutes to work into a heavy 1rep Split Jerk.
Same as Power Clean; don't exceed 85%.

Conditioning
AMRAP in 10 Minutes:
• 8 Dumbbell Push Press (#50/35 Rx; HSPU for Rx+)
• 16 Calorie Row
• 24 Double Unders