July 4 Holiday Schedule: Cancelled Classes: No Teens Class Thursday. No Friday 6:30pm. No Saturday 10am. No Saturday 8am Bootcamp.
Words of the Week! Read "TOES TO BAR" for this week's focus on form and function.
Amp White Sox Outing July 19. See all the great perks here!
Amplify Open August 8-9 Team Competition. Registration is here!
WEDNESDAY Strength Back Squat [YouTube] Complete 5 Sets of 3 Reps Tempo Back Squat. Start at 65% of 1repmax and increase each set as long as you maintain correct tempo. Tempo: 1-3-1-1
Conditioning For Time: 18 Calorie Row 18 Deadlifts (#185/135 Rx; #225/155 Rx+; #275/185 CompTeam+) 14 Calorie Row 14 Deadlifts 10 Calorie Row 10 Deadlifts 8 Calorie Row 8 Deadlifts
Post Workout Tabata: V-ups Perform 8 Rounds of 20 seconds “on,” 10 seconds “off.”
Pause Back Squats Our pause will be 3 seconds. Tempo: 1-3-1-1