Friday, June 13, 2014


Friday the 13th hits with some Back Squats and creepy tough Conditioning. Get here and get to work!

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


"Battle to Breathe" 5K: Sunday, June 22. $30 in Wheaton. Details here.

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

FRIDAY Strength Back Squat [mpg] 5 reps at 75% of 1rep max 3 reps at 80% of 1rep max 1 rep at 85% of 1rep max 5 reps at 80% of 1rep max 3 reps at 85% of 1rep max 1 rep at 90% of 1rep max

Rest as needed between sets.

Conditioning 3 Rounds For Time: • Row 25 Calories • 10 Man Makers (#50/25) • 75 Double Unders

* Rest 2 minutes between rounds * Friday's Man Maker consists of a burpee down, push up, DB row right, DB row left, burpee up, power clean, S2OH.

Man Makers Friday's Man Makers have a slight adjustment. See above.