Emmy Simpkins

Today’s Workout

• In teams of 2, complete as many reps as possible in 2 minutes for TWO FULL ROUNDS of the following movements:
  • Assault Bike
  • Power Snatches (95/65#)
  • Box Jumps (24/20″)
  • DB Thrusters (50/30#)
  • Toes to Bar (SX- hanging knee raises)

*You MUST switch every 10 reps/calories

*Rest :30 between each movement, and 2:00 after a completed ROUND.

Strength

• Front Squat- 5RM 
  • Add 5# from last Friday!

Conditioning

• 3 Rounds For Time:
  • 20 Calorie Row
  • 20 Wallballs (20/14#) (CRX 30/20#)
  • 20 Burpees 

Weightlifting:
Deadlift (5-3-1)
5 @ 75%
3 @ 85%
Max Reps @ 95%

Bench Press (5-3-1)
5 @ 75%
3 @ 85%
Max Reps @ 95%

Accessory:
3 Rounds
10R/10L 1-Arm Row
5R/5L DB Step Ups
10 Plyo Pushups
5R/5L Banded Dead Bugs

Weightlifting:
Front Squat

5×5 @90% of 5RM from 11/25

Metcon:
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

Endurance – 8am

Barbell Club – 9am

Open Gym – 10am-12pm

METCON:
0-10 minutes, AMRAP:
5 Bar Burpees
10 Power Snatches 95#/65#
200m Run

10:01-20:00, AMRAP:
10 Overhead Squats 95#/65#
20 Situps
40 Double Unders

20:01-25:00:
Max Unbroken Pushups
Every break, :30 Plank (forearms)

Weightlifting:
5RM Front Squat  (5# heavier than last week)

Metcon:
AMRAP11
Clean and Jerks (135#/95#)
Box Jumps (24″/20″)
Ascending ladder – 1/1, 2/2, 3/3, etc.
CRX – 155#/105#, 30″/24″

8am and 9:30am Classes Only!

Today’s Workout:

Teams of 3:

3k Row

200 KB Swings (53#/35#)

100 Cal Assault Bike

200 Wall Balls (20#/14#)

3k Row