As promised, here's a week of workouts from the Amplify Dumbbell, Barbell and Bodyweight Programs. Please note that these do not include the warm-ups or strength that you would get as an Amplify Member. It's definitely enough to get you sweaty though so don't fear!
The mission of Amplify is to use fitness to bring health and wellness to the undeserved and underrepresented populations while sparking activism in others. That means that a portion of your membership goes right back into the community.
In 2020 alone, LLAM Amplify has donated more than $6,000 and 7,000 meals to local community partners. We have plans to do A LOT more. Thank you for being a part of it. Every share, like, comment supports our cause.
Workout 1- Barbell Workout
B: Metcon (Time) 15 - 12 - 9 Power Clean ThrustersChoose your own weight. It should be heavy enough that you have to push yourself. Rest 3 minutes before proceeding to part C
C: Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP 3 strict pull-ups 6 Hand Release Push Ups 9 Wallball Shots 12 cal bike/250m row or 200m runSubstitutions: 1) Bent over rows for pull-ups 2) Single Dumbbell Thruster for wall ball shots
Workout 2 - Dumbbell Workout
C: Metcon (Time)
30 Alternating DB Snatch 30 Double Under (DU) 30 Single Arm Overhead Squat (15 each arm) 30 Double Under (DU) 30 Burpees Over DB 30 Double Under (DU) 30 Single Arm Thruster (15 each arm) 30 Double Unders
Workout 3 - Bodyweight Workout
C: Metcon (Time) 10, 9, 8, 7.....1 Lunges Tricep Dips
Donkey Kicks (each leg)
D: Metcon (No Measure)
Tabata Plank Holds 20 second on, 10 second rest 4 rounds low plank 4 rounds alternating side plank
Workout 4 - Barbell Workout
D: Metcon (Weight)
20 minute EMOM (every minute on the minute) Perform the following each minute: 1 Deadlift + 5 Burpees + 7 squatsThe deadlift should be challenging. Suggested weight is 225/155
Workout 5 - Dumbbell Workout
B: Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP (as many rounds and reps as possible) 10 DB Hang Power Clean 10 Strict Press 10 Sit-ups 10 DB Step Ups
Suggested weight is 45/25
So there you have it. I hope you use, share and tag LLAM Amplify! Also keep in mind that as a member, you have access to run programs, nutrition guidance and a thriving community. We're also adding postpartum and yoga programming into the mix towards the end of summer. Oh and did I mention our membership is only $15 per month? Why? Because health and wellness should be accessible to everyone. Period.
Have a great week!