Friday, May 30, 2014


Friday Fun includes Front Squats and a 10 Round Beauty!

ANNOUNCEMENTS Competitive Athlete Meeting: Sunday, June 1 at 5pm. Guidelines and expectations for all Amp competitive prospects.

Running For Hope: Sunday June 1st at 8am. Support Scott and his son's Kyle at Hope Children's Hospital in Oak Lawn. Details here.

Running for Hope

AmpFam Summer Events: View all Amp BBQs and social events HERE.


"Battle to Breathe" 5K: Sunday, June 8th. $30 in Wheaton. Details here.

"Biggest Loser" 5K: Sunday, August 3rd. $30 in Chicago. Details here.

FRIDAY Strength Front Squats [wmv][mov] Every 90 seconds for 6 sets complete 3 Front Squats at 70-75% of your 1repmax.

Conditioning 10 Rounds For Time: • 5 Strict Pull-ups • 5 Hang Power Cleans (#155/105) • 5 Shoulder to Overhead (#155/105)

Pull-up Tips with Carl P.