Wednesday, October 15, 2014

Squats and Tabata for a great Wednesday!

ANNOUNCEMENTS Nutrition Challenge: Started this week!  Still want to join?  See details HERE and in the Amplify Nutrition Forum on Facebook.

Amplify Appreciation Month: During the month of October, every Monday will be Amplify T-shirt day and AmpFam Shoutout day!

Saturday October 18: "Friends & Family Day."  Invite someone that could be interested in CrossFit to join in the morning classes!
Thursday, October 23: Lululemon CrossFit workout.  Scott will be leading an in-store workout downtown Naperville.  If you aren't going to Amp classes that night, come support Amplify at 7pm.  Two Brothers Brewery and Lou Malnati's will be on site!

Saturday October 25! Amplify Halloween!  Costumes optional during the WOD.  Mullen's party at night.

WEDNESDAY Strength Back Squat [wmv][mov] Every 90 seconds for 6 sets complete 3 Back Squats @80% of 1repmax.

Conditioning "Tabata" • Ring Dips • Ring Rows • Jump Squats • Russian Kettlebell Swings (#55/35)

Tabata: Perform each exercise for 20 seconds “on,” 10 seconds “off.” Repeat 8 times per exercise. All 8 rounds of Ring Dips will be completed before Ring Rows, etc. Upon rotation, there is no additional rest in between movements. Cycle to the next immediately.

Ring Dip Technique