Monday, November 18, 2013

Kicking off the week with Front Squats and some conditioning!

Announcements: ZenPlanner: Check out Amplify's new sign-in sign-in and calendar calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running the Turkey Trot Tune-up on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

MONDAY Strength Front Squat [wmv][mov] Every minute for 10 minutes complete 5 Reps @70% of 1repmax.

Conditioning 4 Rounds For Max Reps: • 1 minute of Dumbbell Snatch, Alternating Arms (#70/55) • 1 minute of Box Jumps (24"/20") • 1 minute of Row for Calories • 1 minute of Rest

Super Squat Hip Mobility