Amplify Post-Holiday Party
Join us this Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
AMRAP in 12 Minutes:
• 3 Bar Muscle-ups (Scaled: 6 C2B Pull-ups )
• 6 Power Snatch (#135/95)
• 12 Airdyne Calories
Strength
Overhead Squat [Video]
Complete 5 Sets of 5 Overhead Squats (#115/80)
OR
Back Squat [Video]
Complete 5 Sets of 5 Back Squats (#225/155)
Amplify Post-Holiday Party
Join us this Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
Teams of 3
For Time:
180 Ski Erg Calories
180 Kettlebell Swings (#55/35)
Sled Push 60 Turf Widths (3/2 plates)
* Every 3 minutes complete 10 Burpees each.
Strength
Bench Press [Video]
Complete 5 Sets of 5 Bench Press.
Choose weight based on how you feel for the day.
Amplify Post-Holiday Party
Join us this Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
For Total Time:
3 Rounds Of:
• 300m Row
• 10 Handstand Push-ups (Scaled: #105/70 Push Press)
Then Immediately 3 Rounds Of:
• 300m Ski Erg
• 10 Thrusters (#95/65)
Strength
Hang Power Clean [Video]
Split Jerk [Video]
Complete 7 sets of the following complex:
3 Hang Power Cleans (Below Knee) + 1 Split Jerk
Start light and build into challenging set.
Amplify Post-Holiday Party
Join us this Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
EMOM for 30 Minutes:
• Minute 1: 15 Box Jumps (24”/20”)
• Minute 2: 10 Deadlifts (#185/135)
• Minute 3: 15/12 Calorie Row
• Minute 4: 10 Toes to Bar
• Minute 5: Rest
Amplify Post-Holiday Party
Join us this Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
For Time:
105 Wall Ball Shots (#20/14)
35 Clean & Jerks (#115/80)
35 Lateral Barbell Burpees
Strength
Front Squat [Video]
Complete 5 sets of 4 Front Squats (#185/135 Rx; #225/155 Rx+)
Symphony of Destruction: The Yearly Challenge
Read "2019: A New Year" in Words of the Week, by Scott.
Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
”Chad”
1000 Step-ups (20” Box)
Wear a weight vest.
Work as an individual or as partners.
Symphony of Destruction: The Yearly Challenge
Read "2019: A New Year" in Words of the Week, by Scott.
Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!
Strength
Power Clean [Video]
Front Squat [Video]
Push Jerk [Video]
Every 2 minutes for 5 sets complete:
• 4 Power Cleans (#185/125)
• 4 Front Squats
• 4 Push Jerks
Conditioning
21-15-9 Reps For Time:
• Bar Facing Burpees
• Calorie Row
• Thrusters (#95/65)
Symphony of Destruction: The Yearly Challenge
Read "2019: A New Year" in Words of the Week, by Scott.
Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!
Conditioning
EMOM for 36 Minutes:
• Minute 1: 50 Double Unders
• Minute 2: 12 Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
• Minute 3: 12 Burpees
• Minute 4: 12/10 Airdyne Calories
• Minute 5: 12/10 Ski Erg Calories
• Minute 6: Rest
Symphony of Destruction: The Yearly Challenge
Read "2019: A New Year" in Words of the Week, by Scott.
Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!
Strength
Snatch [Video]
EMOM for 8 Minutes:
Rx: 4 Snatches, Power or Squat (#135/95)
Rx+: 2 Snatches, Power or Squat (#185/125)
Conditioning
AMRAP in 18 Minutes:
• 16/13 Calorie Row
• 10 Right Arm Dumbbell Snatch (#50/35)
• 10 Left Arm Dumbbell Snatch
• 10 Chest to Bar Pull-ups (5 Bar Muscle-ups for Rx+)
