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.

best,

hyoung”

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

Monday

(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

Tuesday

(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

Wednesday

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

Thursday


(A) AMRAP in 20 minutes:

  • 8 toes to bar

  • 10 single arm DB hang clean & jerk

  • 14/12 calorie row

(B) 

  • 7 - 8 minutes row @ ~ 70% RPE

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

Friday

(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

Saturday

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


Monday, August 12th - Saturday, August 17th

Monday


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


(B) 3 rounds

  • 10 thrusters

  • 35 double unders

then, 15, 10 & 5 reps

  • pull ups

  • KBS

Tuesday

(A) Push Jerk - Heavy set of 3


(B) AMRAP in 8 minutes

  • 8 DB push press

  • 8 burpees

  • 8/5 cals AB


Wednesday


(A) Hang power snatch + Power snatch - 10 x (1 + 1) OTM

(B) Deadlift - 12 minutes to build to heavy set of 3

(C) 5 x OT2M - 16s AB


Thursday


AMRAP in 12 minutes

  • 1/2 mile assault bike

  • 16 DB snatch

  • 30s plank


Rest 2 minutes


AMRAP in 12 minutes

  • ï Row 16/12 calories Row

  • ï16 single arm DB push press

  • ï15s L sit


Rest 2 minutes


AMRAP in 12 minutes

  • ïRun 200m

  • ï16 single arm DB hang clean

  • ï8 toes to bar



Friday


Alternating OTM, for 20 minutes

(A1) 3 - 5 Z press, HSPU off box, or HSPU off box/hands on DB

(A2) 4 - 6 strict pull ups


(B) AMRAP in 4 minutes x 2, rest 2 minutes

  • 8 devils press

  • 30 double unders/50 singles


Saturday


With a partner, accumulate:

 

400/340/280 cal AB

 

Alternating every time partner does one round of:

 

10 KBS

15 Wall Ball

200m run

Monday

(A) Back squat - heavy single

(B) 15 minute cap 

10, 15, 20 reps

  • wall ball

  • DB power clean

Then, 20, 15, 10 reps

  • wall ball

  • DB snatch

Tuesday

(A) Push Press - Heavy set of 3

(B) 11, 10, 9, 8, …3, 2, 1 reps, not for time

  • kettlebell swings

  • push press

  • box jump, with step down


Wednesday

(A)

  • Row 2 minutes @ 75% RPE, rest 2

  • Row 1 minute @ 85% RPE, rest 2

  • Row 2k


(B) 1 - 3 rounds

  • Reverse V up on Rower - 10 - 12 @3131

  • KB side bend - 3 x 8 - 10/each

  • Side plank - 3 x 30 - 40s/each


Thursday

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

(B) Deadlift - 15 minutes to build to heavy set of 5

(C) 4 x OT2M - 12s AB sprint

Friday

Alternating OTM, for 20 minutes

(A1) 3 - 5 Z press, HSPU off box, or HSPU off box/hands on DB

(A2) 4 - 6 Dual DB row

(B) AMRAP in 12 minutes

  • 16 SA OH DB walking lunge

  • 10 burpees over DB

  • 25 double unders/40 singles

Saturday

Partner workout

Accumulate 7,500m row

alternating every time, partner completes one round of

  • 8 box jumps

  • 10 DB hang clean & jerk

  • 200m run