Thursday, October 27, 2016

Partner Conditioning for Thursday!

THURSDAY Partner Conditioning In 6 minutes, between two people complete 60 Calorie Row. With any time remaining: AMRAP Double Unders. Both people can work at the same time on DUs.

Rest 2 Minutes

In 6 minutes, between two people complete 60 Calorie Row. With any time remaining: AMRAP Kettlebell Swings (#55/35). One athlete works at a time on KBS.

Rest 2 Minutes

In 6 minutes, between two people complete 50 Calorie Row. With any time remaining: AMRAP Double Unders. Both people can work at the same time on DUs.

Rest 2 Minutes

In 6 minutes, between two people complete 50 Calorie Row. With any time remaining: AMRAP Ball Slams. One athlete works at a time on Slams.

Double Unders

Wednesday, October 26, 2016

Some major Conditioning work for midweek!

WEDNESDAY Conditioning AMRAP in 7 Minutes: • 7 Lateral Barbell Burpees • 7 Thrusters (#95/65) • 7 Strict Pull-ups (1 Rope Climb for Rx+)

Rest 5 Minutes

AMRAP in 7 Minutes: • 15 Air Squats • 5 Deadlifts (#225/135 Rx; #275/185 Rx+) • 20-Second Handstand Hold (15ft Handstand Walk for Rx+)

Rest 5 Minutes

AMRAP in 7 Minutes: • 12 Airdyne Calories • 6 Hang Power Snatch (#95/65 Rx; #115/80 Rx+) • 6 Overhead Squats

Scaled Handstand Holds

Tuesday, October 25, 2016

Jerks and another fun MetCon for Tuesday!

TUESDAY Strength Split Jerk [Video] Take 10 minutes to work on footwork and focusing on driving under the bar in the Split Jerk. Work around 55-65% of your 1repmax. (No more than 65%. Focus is speed and technique.) Take 5 minutes to build into a heavy Split Jerk

Conditioning For Time: Row 600 meters 60 Double Unders 20 Hang Power Cleans (#115/75 Rx; #155/105 Rx+) Row 500 meters 50 Double Unders 10 Hang Power Cleans

Split Jerk Prep

Monday, October 24, 2016

Deadlifts and Wall Ball MetCon for Monday!

Barbells For Boobs Monday, 9am Class: Amplify will be hosting a few Barbells For Boobs representatives. Come on in and support the cause by wearing some B4B gear! Barbells for Boobs 2011

MONDAY Strength Deadlift [Video] Take 15 minutes to complete 5 Sets of 3 Singles. Choose your own weight based on how you feel today. Concentrate on your set-up and reset between each lift. Rest as needed.

Conditioning For Time: 70 Wall Ball Shots (100 WB for Rx+) 35 Toes to Bar (50 T2B for Rx+) 30 Wall Ball Shots (50 WB for Rx+) 15 Toes to Bar (25 T2B for Rx+)

Deadlift Prep

Deadlift Cues

Sunday, October 23, 2016

Sunday Funday!

SUNDAY Partner Conditioning AMRAP in 10 Minutes: • 20 Clusters (partners choose weight-- go heavy) • 30 Burpee Box Jump Overs • 40 Airdyne Calories

Rest 1 Minute

AMRAP in 5 Minutes: Running (Partners Alternate 50m Down & Backs)

Rest 1 Minute

AMRAP in 10 Minutes: • 20 Clusters (partners choose weight-- go heavy) • 30 Burpee Box Jump Overs • 40 Airdyne Calories

Friday, October 21, 2016

Overhead Squats and more for Friday!

FRIDAY Strength Overhead Squat [Video] Take 12-15 minutes to complete 5 Sets of 1 Overhead Squat. Warm up to #50 less than your 1repmax from last Friday, then increase #10 each set. You should finish at your max weight from last week.

Conditioning AMRAP in 14 Minutes: • 10 Dumbbell Push Press (#50/30 Rx; HSPU for Rx+) • 15 Box Jumps (24"/20") • 20 Calorie Row

Overhead Squat Drill

Wednesday, October 19, 2016

Squats and some more hard work for midweek!

WEDNESDAY Strength Back Squat [Video] Take 12-15 minutes to complete 3 Sets of 10 Back Squats. Warm up to #60 less than your 10-rep max from last Wednesday, then increase #20-30 each set. You should finish at your max weight from last week.

Conditioning 3 Rounds For Time: • 20 Calorie Row (30 Calories for Rx+) • 20 Toes to Bar (30 T2B for Rx+) • 20 Wall Ball Shots (30 Wall Ball for Rx+)

Back Squats

Tuesday, October 18, 2016

img_5872.jpgJerks and a Snatch MetCon!

TUESDAY Strength Split Jerk [Video] Take 12-15 minutes to complete 5 sets of 1 Split Jerk. Warm up to #50 less than your 1repmax from last Tuesday, then increase #10 each set. You should finish at your 1repmax from last week.

Conditioning 3 Cycles Of: 3 Rounds Of: • 15 Power Snatch (#75/55) • 30 Double Unders

Rest 3 Minutes between cycles.

* Goal is unbroken Snatches. Score with time of each round.

Split Jerk Prep