Starting January 7th, we will be offering a 9:30 am class on MWF.
We have a very modified Holiday schedule this week and next, so please check the calendar before coming in.
12 days of Amity Christmas
1 Strict Supinated Pull Up
2 Box Jump
3 DB or Barbell Hang Power Clean
4 Toes to Bar
5 DB or Barbell Shoulder to Overhead
6 Wall Ball
7 2-KB Deadlift
8 Burpee over Box
9 DB or Barbell Thrusters
11 cal AB
Recommended DB weights: <=35/20;
Recommend barbell weights: <=75/55
Off – Merry Christmas!
Resting as needed throughout the workout, either resting between movements, or between blocks, and so on.
10 Back Squats (~50-60% of 1RM)
0.4/0.3 mi AB or 250m row
30s 2-KB Front Rack Wall Sit
8-10 Hanging Knee Raises (weight with light DB only if quality can be maintained)
8-10/side side plank rotations
15-20 Wall Balls
15-20 Wall Balls
1 round - go!
1.2/0.9 mi AB
A. Close Grip Bench Press – 5 x 5
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014.
6 rounds FT
40-60 Double Unders/60-90 Single Unders
20-30 KBS (24/16kg)
00:00 – 10:00
A. 30s AB or row @85%,
30s row or AB @85%
*Use (A) as a gauge for below. You should be feeling good and ready to work at this point, not tired.
10:00 – 35:00
OT5M x 5
10 DB Hang Power Clean
8/5 cal AB
10 DB Shoulder to Overhead
10/8 cal row
10 Toes to Bar/Knees to Elbow/Knee Raises
35:00 – 40:00
5 Toes to Bar
10 DB Crossbody Hang Clean and Jerk
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
5-6 rounds FT*
30 Air Squats
19 Power Cleans (<=135/95)
7 Strict Pull Ups/Ring Rows
*only start 6th round if you know you can finish it under time cap. Must EARN 6th round.