Monday, August 19th - Saturday, August 24th.

In case you unsubscribed for zenplanner emails and did not get this one from Hyoung:

“Dear Amity,

I'm emailing to inform you that August will be my last month here coaching at Amity; the Friday 530/630pm and Saturday 9/10am classes on August 30th and 31st respectively will be my last classes I will be coaching.

Recent life developments (especially in my PhD) have increasingly required more of my attention, and I think the time is now right with the impending new academic year to start focusing my attention and resources for my intended professional career path.

Moreover, August 31st will also be my last day at Amity as well. I joined Amity in October 2015; now, almost four years on, I think the time is right for me to pursue a new training environment, so that I can challenge myself again, and to be in a position to need to prove myself to myself again, so that I can continue to be the best me that I can be.

I could write a thousand plus words more on how grateful I am to all of you who trusted me to coach you (very serious), and how much I have learned from you, and Aaron, Marisa, Leah, Mira, Olivia, and Kristina; but I'll just end here.

Thank you all again for everything.



You can reach him at hyoungsung [at} gmail to let him know how much you appreciated the effort he put in to coaching.


(A) Power Jerk - Heavy set of 3, then 2 x 3 @ 85%

(B) 15 minutes

  • 800m run buy in

then AMRAP 

  • 7 pull ups

  • 9 burpee box step overs

  • 20s FLR


(A) Back squat - 5 x 3 @ 31X1

(B) 5 - 10 rounds, NOT for time

  • 10 wall ball

  • 12 single arm KBS*

  • 20 double unders/40 singles

*sub KB snatch


Alternating OTM, for 16 minutes

(A1) 4 - 6 Z press, HSPU off box, or HSPU off box/hands on DB

(A2) 5 - 7 strict pull ups

(B) AMRAP in 3 minutes x 3, rest 1 minute, start over each time

  • 8 DB thrusters

  • 8 pull ups


(A) AMRAP in 20 minutes:

  • 8 toes to bar

  • 10 single arm DB hang clean & jerk

  • 14/12 calorie row


  • 7 - 8 minutes row @ ~ 70% RPE

  • 7 - 8 minutes assault bike @ ~60% RPE


(A) Power clean + hang clean - 10 x (1 + 1) OTM

(B) Deadlift - 10 minutes to build to heavy double

(C) 4 x 20/16 cals AB, full recovery in between


Partner Workout

On a 40:00 clock; 

No rest between blocks; 

One partner always keeps track of time/reps while other works:

Partner A: 

AB: 1 min on, 1 min off x 2 for Max Cals

Score: Total Cals by A

Partner B: 

For Time: 

[Total Cals by A] Wall Balls

[Total Cals by A] KBS

200m run

Score: Total Time by B

Partner A: 

AMRAP [Total Time by B]

400m run buy-in, into AMRAP in remaining time

10 Double DB Hang Power Snatch

10 Burpee over DB

Score: Total reps of AMRAP by A 

Partner A and B together

For time:

[Total reps of AMRAP by A] Calories Row 

Rest as needed, then start back to top with B on AB