Saturday Partner WOD!
Amplify Post-Holiday Party
Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!
SATURDAY Partner Conditioning For Time: 30 Power Snatch (#115/75 Rx; #135/95 Rx+) 60 Pull-ups (C2B for Rx+) 30 Squat Snatch 60 Pull-ups Row 1000 meters 200 Double Unders or 400 Singles
Rowing Tips
Friday MetCon Madness!
Amplify Post-Holiday Party
Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!
FRIDAY Conditioning 5 Rounds For Total Time: • 5 Handstand Push-ups • 10 Power Cleans (#135/95) • 15 Burpees • 20 Kettlebell Swings (#55/35) • 25 Wall Ball Shots (#20/14)
* 3 minute rest between rounds.
Handstand Push-ups (Scaled options available for Friday's WOD)
Thursday Choice Day and a Partner WOD!
Amplify Post-Holiday Party
Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!
THURSDAY Strength Take 15 minutes and work technique on a lift of your choice. Options: Clean, Snatch, Jerk, Squat, or Deadlift.
Partner Conditioning For Time: 100 Calorie Row 100 Double Unders (Scaled: 300 singles) 80 Calorie Row 80 Double Unders 60 Calorie Row 60 Push Press 40 Calorie Row 40 Push Press
Push Press
Snatch and a OHS/T2B Midweek MetCon!
WEDNESDAY Strength Snatch [Video] Take 10 minutes to work up to a heavy 1rep Snatch, full squat.
Conditioning AMRAP in 10 Minutes: • 10 Overhead Squats (#95/65 Rx; #115/80 Rx+) • 10 Toes to Bar • 5 Squat Snatch • 5 Toes to Bar
Optional Accessory Work Crossover Symmetry Iron Scap
Optional Midline Work 50 V-ups, Not For Time
Overhead Squats
Jerk Technique Work and more for Tuesday!
TUESDAY Strength Push Jerk [Video] Split Jerk [Video] Take 10 minutes to work the complex of 1 Push Jerk + 1 Split Jerk. * Go light if you’re not efficient at these movements; go heavy if you have confidence in both.
Conditioning 4 Rounds For Time: • Row 300 meters • 20 Burpees • 10 Push Jerks (#115/75 Rx; #135/95 Rx+)
Optional Strength Deadlift, 3 x 10 reps Go as heavy as possible.
Optional Conditioning 30-25-20 Reps Of: • Airdyne Calories • Handstand Push-ups (Scaled: Hand Release Push-ups)
Split Jerk Foot Positioning
Power Cleans and a tough AMRAP for Monday!
MONDAY Strength Power Clean [Video] Take 10 minutes to work up to a heavy 1rep Power Clean.
Conditioning AMRAP in 20 Minutes: 1 Power Clean (#185/125 Rx; #205/145 Rx+) 2 Pull-ups (1 Muscle-up Rx+) 2 Power Cleans 4 Pull-ups 3 Power Cleans 6 Pull-ups 4 Power Cleans 8 Pull-ups
* Add 1 Power Clean and 2 Pull-ups/1 Muscle-up each round.
Optional Strength 3 x 10, Back Squat Go as heavy as possible.
Optional Conditioning "Annie" 50-40-30-20-10 Reps Of: • Double Unders • Sit-ups
Pull-ups
Sunday Funday!
SUNDAY Conditioning EMOM For 20 Minutes: • Odd Minutes: 15 Wall Ball Shots (#20/14) • Even Minutes: 45 Double Unders
Rest 4 Minutes
EMOM For 10 Minutes: • Odd Minutes: 12 Burpees Box Jump Overs (24"/20") • Even Minutes: 4 Bar Muscle-ups (Scaled: 8 C2B or 12 Pull-ups or 12 Ring Rows)
Saturday Partner WOD!
SATURDAY Partner Conditioning For Time: 40 Power Snatch (#135/95) 60 Burpees 40 Clean and Jerks (#135/95) 60 Burpees 40 Front Squats (#135/95) 60 Burpees 300 Double Unders or 600 Singles
Back Squats and a solid AMRAP for Friday!
FRIDAY Strength Back Squat [Video] Every 90 seconds for 5 sets complete 3 Back Squats @80% of 1repmax.
Conditioning AMRAP in 20 Minutes: • 5 Chest to Bar Pull-ups • 10 Hand Release Push-ups • 15 Wall Ball Shots (#20/14)
Optional Accessory Work Crossover Symmetry Iron Scap
Optional Additional Work EMOM For 12 Minutes: • Odd Minute: 12-15 Airdyne Calories • Even Minute: 3-5 Muscle-ups
Back Squats
Thursday Choice Day and a Partner WOD!
Have you taken a Bootcamp class from Coach Julie?
She leads many Monday and Wednesday nights to give Bootcampers their push!
Please welcome Coach Gytis to the Amplify mix!
He will now be taking the lead on classes throughout the week.
Also with us is Coach Jo, a valuable addition to the AmpFam!
We're fortunate to have her energy and experience in the gym!
THURSDAY Strength Take 15 minutes and work technique on a lift of your choice. Options: Clean, Snatch, Jerk, Squat, or Deadlift.
Partner Conditioning For Time: Row 2000 meters 50 Push Press (#95/65) Row 1500 meters 50 Push Press Row 1000 meters 50 Push Press
Push Press
