Emmy Simpkins

Strength

• 3 Rounds EACH arm
  • 6 DB Press
  • 50′ OH Walk
  • 6 DB Press
• 3 x 25 Banded Tricep Extensions

Conditioning

• 5 Rounds EACH for time:
  • 15/12 Calorie Assault Bike
  • 10 DB Squat Snatches (50/35#) (CRX 70/50#)
  • 10 HSPU (CRX 2″ Deficit)
  • 5/3 Ring Muscle Ups 

Today’s Workout

Strength

• 5×5 Back Squat @90% of Friday

Conditioning

• “DT”
  • 5 Rounds for time:
    • 12 Deadlifts
    • 9 Hang Power Cleans
    • 6 Shoulder to OH 
  • RX= 155/105#

Today’s Schedule

8AM- Endurance

9AM- Barbell Club

10-12PM- Open Gym

11AM- Comp Class

Today’s Workout

• In teams of 3, complete the following:
  • Part A
    • 30 Rope Climbs
    • 300 Double Unders

Only one person may be working at a time at each station. Partner 3 is resting. If one station is finished before the other, only 1 person may work to complete the remainder of the reps. 

• Following Part A, Part B will begin:
  • 90 Toes to bar (partner 2 bar hang, partner 3 rest)
  • 120 Push Ups (partner 2 plank, partner 3 rest)
  • 150 KB Swings (53/35#) (partner 2 active squat, partner 3 rest)

You may rotate and switch as often as you would like.

Today’s Workout

Weightlifting

• 15 minutes to build to a heavy Snatch
• 15 minutes to build to a heavy Clean and Jerk
• 5RM Back squat

Today’s Workout

Gymnastics

• EMOM12:
  • 1- 2 Weighted Strict Pull ups
  • 2- 3 Weighted Strict Dips
  • 3- 4 Strict HSPU

Conditioning

• 5 Rounds EACH for time:
  • 15/12 Calorie Assault Bike
  • 9 Deadlifts (225/155#) (CRX 275/185#)
  • 6 Bar Muscle Ups

Rest 1:30 after each round

Today’s Workout

Strength

• EMOM10
  • Push Jerk + Jerk (build to heavy)

Conditioning

• 3 Rounds for time
  • 7 Shoulder to OH (165/115#) (CRX 185/135#)
  • 14 Chest to Bar Pull ups
  • 28 Wallballs (20/14#)
  • 56 Double Unders

Today’s Workout

Strength

• Back Squat 5×5 @90% of Friday

Conditioning

• EMOM20:
  • 1- 200m Run
  • 2- 10 Burpees (CRX 12 Reps)
  • 3- 4 Man Makers (50/35#) (CRX 5 Reps)
  • 4- Rest

From our family to yours, Happy Easter! Don’t eat too much candy.

We will be OPEN today for Open gym from 8-10AM

Competition class will begin at 7AM