Friday, June 27, 2014


Friday Front Squats and a sweet WOD to finish the work week! Check below.


AmpFam Summer Events: Our next BBQ is THIS SATURDAY! View all Amp BBQs and social events HERE.


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

FRIDAY Strength Front Squat [wmv][mov]

Set 1: 3 reps Set 2: 3 reps Set 3: 2 reps Set 4: 2 reps Set 5: 1 rep

* Attempt to increase weight each set.

Conditioning 5-4-3-2-1 Reps For Time: • Muscle-ups • Power Cleans (#205/155)

* Beginners sub Strict Pull-ups x 2.

Post Workout 3 Sets, Not For Time: • Weighted Hip Extensions x 6-8 Tempo of 2 seconds down, 1 second up, 4 second hold. • Push Ups x 20-30 Unbroken This is not for time so make them perfect, don’t rush them.

Front Squats with Pat & Miranda What do they do well?