Tuesday, April 19, 2016

  Lots of work for Tuesday! Get in and get some.

TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video]

1 Power Clean + 1 Squat Clean + 1 Split Jerk Every 2 minutes for 10 minutes (5 sets) perform 2 complexes. Using last week's number, go at 85-90% for today.

Jerk Dip Squat [Video] Complete 3 sets of 3 Jerk Dip Squat at 110% of your Clean/Jerk Complex.

Conditioning AMRAP in 7 Minutes: • 7 DB Thrusters (#35/20 Rx; #50/35 Rx+) • 14 Pull-ups

Mobility Work Coaches will work through a ROM WOD with the class.

Jerk Dip Squat

Monday, April 18, 2016

Squats and a nice AMRAP for Monday !

MONDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats, adding 10 pounds to last week's weight.

Conditioning AMRAP in 20 Minutes: • Run 200 meters • 20 Hand Release Push-ups • Run 200 meters • 20 Kettlebell Swings (#55/35) • Run 200 meters • 20 Hip Extensions • Run 200 meters • 20 Sit-ups • Run 200 meters • 20 Box Jumps (24"/20")

Optional Post Workout 50 V-ups, Not For Time

Hip Mobility

Sunday, April 17, 2016

Sunday Funday with a Partner take on Hero WOD "Bulger."

SUNDAY Conditioning "Bulger" 10 Rounds For Time: • Run 200 meters • 7 Chest to Bar Pull-ups • 7 Front Squats (#135/95) • 7 Handstand Push-ups (Scaled: DB Push Press)

* Partners will run together and then alternate exercises each round.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Friday, April 15, 2016

Friday Strength Complex and a nice AMRAP!

FRIDAY Strength Snatch [Video] Overhead Squat [Video]

Every 2 minutes for 16 minutes complete 1 Squat Snatch + 3 Overhead Squats. Build to the heaviest complex over the 8 sets. Like this entire past week, this is very important because we’ll use percentages throughout our next cycle.

Conditioning AMRAP in 18 Minutes: • 12 Power Snatch (#75/55 Rx; #115/75 Rx+) • 12 Toes to Bar • Run 400 meters

Overhead Squats

Tuesday, April 12, 2016

Tuesday Clean Complex and more!

TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video]

Every 2 minutes for 16 minutes perform 1 Power Clean + 1 Squat Clean + 1 Split Jerk. Build to the heaviest complex over the 8 sets.

Conditioning 4 Rounds: Within 4 Minutes Complete: • 10 Power Cleans (#135/95 Rx; #155/105 Rx+) • 10 Shoulder to Overhead (#135/95 Rx; #155/105 Rx+) • 50 Double Unders (75 for Rx+)

* Rest with any time remaining in each 4 minute segment.

Split Jerk Cues

Sunday, April 10, 2016

Blackout and Flashback Week comes to a close with one last workout for Sunday 10am!

Amplify's 6-Year Anniversary! April marks 6 full years of bringing strength and conditioning to Lisle and the neighboring suburbs. Thank you for making Amplify what it is today!

We will flashback this week of photos to showcase members from years past.

Blackout Week! For added fun, this entire week will be "blacked out." This means each day's workout will only be announced at the gym. You have to show up to see what's in store!