Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 8am Bootcamp, 9am CrossFit only
- December 25: No class
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class

Amplify Post-Holiday Party
Join us Saturday, January 12 for Amplify’s annual Post Holiday Party!

Strength
Clean [Video]
Hang Clean [Video]
Front Squat [Video]

Every 2 minutes for 14 minutes complete the following complex:
1 Squat Clean + 1 Hang Squat Clean (Below Knee) + 3 Front Squats
Start Light and build as you go.

Conditioning
For Time:
10-9-8-7-6-5-4-3-2 Reps of Thrusters (#95/65)
2-3-4-5-6-7-8-9-10 Reps of Toes to Bar

Strength
Deadlift [Video]
Complete 8 Sets of 3 Deadlifts.
Start light and build as you go.

Conditioning
5 Rounds of 2 Minutes to Complete:
15 Box Facing Burpee Box Jump Overs (24”/20”)
With time remaining, Airdyne for Max Calories

Rest 1 minute between rounds. Scored by total Airdyne Calories.

Strength
Filly Press [Video]
Split Stance Bent Over Row [Video]
Dumbbell Curl to Press [Video]

Complete the following:
4 Sets of 4-6 reps of Filly Press
4 Sets of 6-8 reps of Split Stance KB Bent Over Row
2 Sets of 8-10 reps of Dumbbell Curl to Press

Conditioning 
2 Rounds of Max Reps Per Exercise:
• 3 Minutes of Rowing Calories
• Rest 1 Minute
• 2 Minutes of Airdyne Calories
• Rest 1 Minute
• 1 Minute of Ski Erg Calories
• Rest 1 Minute

Strength
Box Squats [Video]
Complete 5 sets of 5 Box Back Squats @65-75% of your 1rep Back Squat.

Conditioning 
AMRAP in 14 Minutes: 
• 15 Box Jumps (24”/20”)
• 12 Power Cleans (#135/95)
• 9 Toes to Bar

Conditioning
EMOM for 30 Minutes:
• Minute 1: 8 Thrusters (#95/65)
• Minute 2: 40 Double Unders 
• Minute 3: 8 Strict Pull-ups or 4 Ring Muscle-ups
• Minute 4: 8 Hang Power Clean & Jerks (#95/65)
• Minute 5: 12/9 Ski Erg Calories

Partner Workout
With a Time Cap of 25 Minutes:
300 Double Unders
150 Wall Ball Shots (#20/14)
100 Hand Release Push-ups
50 Power Cleans (#135/95 Rx; #155/105 Rx+)
6 Minutes of Battle Ropes and/or Rope Climbs

Teams of 3
For Time:
30 Man Makers (#50/35)
150 Airdyne Calories
30 Man Makers
150 Ski Erg Calories
30 Man Makers
150 Rowing Calories
30 Man Makers

Strength
Power Snatch [Video]
Hang Snatch [Video]
Overhead Squat [Video]
Snatch Balance [Video]

EMOM for 8 Minutes:
1 Power Snatch + 1 Below the Knee Squat Snatch + 1 Overhead Squat + 1 Snatch Balance (#135/95)

Conditioning 
5 Rounds For Time:
• 50 Double Unders 
• 5 Hang Power Snatch (#95 Rx; #115/80 Rx+)
• 5 Overhead Squats
• 10 Bar Facing Burpees

Strength
Romanian Deadlift [Video]
GHD Sit-up [Video]

EMOM for 10 Minutes:
Minute 1: 10 Dumbbell Single Leg RDL (5R/5L)
Minute 2: 10 GHD Sit-ups

Conditioning
4 Rounds For Time:
• Dumbbell Farmer’s Carry, 6 Turf Lengths (#50/35)
• 20 Hand Release Push-ups
• 20 Ring Rows

Strength
Kettlebell Snatch [Video]
Goblet Reverse Lunge [Video]

EMOM for 10 Minutes:
Minute 1: 10 Kettlebell Snatch (5R/5L)
Minute 2: 10 Alternating Goblet Reserve Lunges 

Conditioning
For Time:
21-15-9 Reps Of:
• Front Squats (#135/95)
• Toes to Bar
Then Row 1000 meters