A)
AMRAP in 12 Minutes:
• 12/10 Bike Calories
• 10 Kettlebell Swings (#55/35)
• 5 Burpees

Rest 3 Minutes

B)
AMRAP in 12 Minutes:
• 12/10 Ski Calories
• 10 Box Jumps (24"/20")
• 5 Burpees

C)
3 Rounds For Quality:
• 10 Hollow Rocks
• 20 V-ups
• 20 Second Hollow Hold
• 30 Second Side Plank (Each Side)

Strength
Take 15 minutes to work on this complex:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
Stay light to work on technique or build as you go.

If you can't snatch then work on this Clean complex:
1 Clean Pull + 1 Squat Clean + 1 Front Squat

Conditioning
For Time:
15-10-5 Reps Of:
• Power Snatch (#95/65 Rx; #115/80 Rx+)
• Toes to Bar

Then immediately 15-10-5 Reps Of:
• Overhead Squat (#95/65, Rx+ #115/80)
• Pull ups (Chest to Bar for Rx+)

2021: A New Year — A Healthy Epidemic?
Read “2021: A New Year”

Part 1
For Time:
1000m Row
100 Sit-ups
800m Row
80 Air Squats
600m Row
60 Hand Release Push-ups
400m Row
40 Burpees

Part 2
AMRAP in 10 Minutes:
• 20 Heel Taps
• 20 Dummbell Russian Twists
• 40 Mountain Climbers
• 60 Second Plank Hold

2021: A New Year — A Healthy Epidemic?
Read “2021: A New Year”

Strength
Take 15 minutes to work on the complex:
1 Power Clean + 1 Hang Power Clean + 2 Split Jerks
Keep it light to work on technique or build as you go.

Conditioning
For Time:
10-8-6-4-2 Reps Of:
• Power Clean (#135/95)
• 10/8 Calorie Row

Then immediately 10-8-6-4-2 Reps:
• Push Jerk (#135/95)
• 10/8 Calorie Row

2021: A New Year — A Healthy Epidemic?
Read “2021: A New Year”

Partner Workout
Complete 2 Cycles of 5-4-3-2min.
2 minute rest in between.

5 Minutes Of:
• 1 Partner: Row or Ski 10 Calories
• 10 Kettlebell Swings Each

4 Minutes Of:
• 1 Partner: Turf Width Sled Push + Shuttle Run
• 10 Air Squats Each

3 Minutes Of:
• 1 Partner: 5 D-Ball Over Shoulder
• 5 Burpees Each

2 Minutes Of:
• 1 Partner: 5 Handstand Push-ups or 5 Push Press
• 5 V-ups Each

Happy New Year!
Back to our regular class schedule.

2021: A New Year — A Healthy Epidemic?
Read “2021: A New Year”

SOLO WOD
5 Rounds For Time:
• 21 Burpee Box Jump Overs (20")
• 15 Bike Calories
• 9 Devil's Press (#35/25)

A Healthy Epidemic?
Despite the hardship of 2020, and despite the negative connotations with the word, an epidemic can also be a reference to social behavior. In this sense, human behavior is contagious. Ideas, information, and actions can spread like viruses do.

This is where Amplify fits in.

Our gym is a social network. The healthy epidemic? Fitness. But not just in the physical sense. Amp is a community fit to nurture social, mental, and emotional well-being.

Positivity is contagious. And it is passed through our amazing community, year in and year out.

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

Distanced Partner Workout
For Time:
Row 2020 meters
20 Deadlifts (#135/95)
20 Hang Power Cleans
20 Front Squats
20 Shoulder to Overhead
20 Burpees
20 Airdyne or Ski Calories
21 Deadlifts
21 Hang Power Cleans
21 Front Squats
21 Shoulder to Overhead
21 Burpees
21 Airdyne or Ski Calories
Row 2021 meters

* Dumbbell options available for anyone without barbell experience.

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
Deadlift [Video]
Every 90 seconds for 5 sets complete the following reps:
8 reps, 6 reps, 4 reps, 2 reps, 1 rep

Conditioning
5 Rounds For Time:
• 25 Bike Calories
• 10 Hang Power Snatch (#75/55)
• 10 Pull-ups

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

Conditioning
4 Rounds For Time:
• 20 Kettlebell Swings (#55/35)
• 20 Box Jumps (2"4/20")
• 20 Sit-ups
• 20 Alternating DB Snatch (#50/35)
• 20 Goblet Squats (#50/35)
• 20 Double Unders
• 20 Med Ball Cleans (#30/20)

Additional Work
3 Sets Of:
1 Minute On / 1 Minute Off Plank Hold