Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 7am, 8am, 9am class only
- January 1: No class
Strength
Every 90 seconds complete 1 Power Clean + Front Squats.
Following rep Scheme: 10, 8, 6, 4, 2
Build weight as you go.
Conditioning
10-9-8-7-6-5-4-3-2-1 Reps Of:
• Calorie Row
• Power Clean (#135/95)
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
12 Days of Christmas
1 Man Maker
2 200m Row
3 Devil's Press
4 D-Ball Ground Over Shoulder
5 V-ups
6 Alternating DB Hang Power Clean & Jerks
7 Air Squats
8 Alternating DB Snatch
9 Wall Ball Shots
10 Box Jump Overs
11 Bike Calories
12 Burpee Over Rower
Complete the WOD like the classic Xmas song—
Finish 1 Man Maker, then complete 200m Row and 1 Man Maker. Move on to 3 Devil’s Press, 200m Row, 1 Man Maker… etc. ENJOY, and Merry Christmas!
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
Strength
Deadlift [Video]
Every 2 minutes for 4 sets complete 10 Deadlifts.
Use the same weight across all sets.
Conditioning
3 Rounds For Time:
• 25 Box Jumps (24"/20")
• 25 Hang Power Snatch (#75/55)
• 25 Thrusters (#75/55)
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
The Ghost
6 Rounds Of:
• 1 Minute of Rowing
• 1 Minute of Burpees
• 1 Minute of Double Unders
• 1 Minute Rest
* Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of Row Cals, Burpees, and Double Unders to comments.
Additional Core Work
5 Rounds For Quality:
• 10 Hollow Rocks
• 20 V-ups
• 30 Second Hollow Hold
• 40 Heel Taps
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
Strength
Every 90 seconds for 5 sets complete 1 Power Clean + 7 Front Squats.
Build weight as you go.
Conditioning
3 Rounds For Time:
• 30/26 Bike Calories
• 10 Deadlifts (#135/95)
• 10 Hang Power Cleans
• 10 Push Jerks
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
Solo or Distanced Partner WOD
2 Rounds Of:
3 minutes per movement. 30 seconds On, 30 seconds off. (Switch as partners.)
• 3 Deadlifts + 1 Hang Clean & Jerk (#95/65)
• Hand Release Push-ups
• Row or Ski for Calories
• Toes to Bar or V-ups
• Turf Width Shuttle Run
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
Distanced Partner Workout
For Total Time:
100 Dumbbell Hang Cleans
- Partner 1: 10 Hang Squat Cleans
- Partner 2: Air Squat Hold
100 Burpees
- Partner 1: 10 Burpees
- Partner 2: Plank Hold
100 Bike Calories
- Partner 1: 10 Calories
- Partner 2: 6 Goblet Reverse Lunges
200 Sit-ups
- Partner 1: 20 Sit-ups
- Partner 2: Plank Hold
Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 24: 7am, 8am, 9am class only
- December 25: No class
- December 31: 7am, 8am, 9am class only
- January 1: No class
Strength
Power Snatch [Video]
Every 90 seconds for 6 sets complete 5 Touch-and-Go Power Snatches.
Use the same weight across all 6 sets.
Conditioning
4 Rounds Of:
Within 3 Minutes:
10 Box Jump Overs (24”/20”)
10 Kettlebell Swings (#55/35)
10 Push Jerks (#95/65)
With time remaining Bike for Max Calories.
Rest 1 minute between rounds.
