Emmy Simpkins

Endurance- 8AM

• 2x3000m Row
  • Rest 6min between efforts

Barbell Club- 9AM

• Snatch Pull + Snatch- Build to Heavy
• Snatch Balance 5×3- Build
• Snatch Pull 5×2 @100%

Open Gym 10-12PM

Today’s Workout

Strength

• Bench Press
  • 10-8-6-4-2 (Build)

Conditioning

• 20 Rounds total, alternating rounds with a partner
  • 1 Rope Climb (CRX- Legless)
  • 8 DB Snatches (RX 50/30#) (CRX- 70/50#)
  • 30 Double Unders 

Today’s Workout

Conditioning

• In 10 Minutes Complete:
  • 800m Run + 3 Rounds of “Cindy” (CRX= 5 Rounds)
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats

Rest the remainder of the time

• In 10 Minutes Complete:
  • 600m Run + 3 Rounds of “Nate” (CRX= 5 Rounds)
    • 2 Muscle Ups
    • 4 HSPU
    • 8 KB Swings (70/53#)

Rest the remainder of the time

• AMRAP10:
  • 400m Run + “Karen”
    • 150 Wallballs (20/14#)

Score= Reps (not including 400m run)

Today’s Workout

Olympic Lifting

• 7×5 Cleans (full) 5# heavier than last Thursday

* Do Singles. Rest after every 5th Rep.

Strength

• 8×4 Back Squat 5# heavier than last Thursday.

*If you failed last weeks weight, try again this week.

Today’s Workout

Strength

• 10-1 Strict Pull Up
• 20-2 Toes to Bar

CRX- Every Round of Pull Ups AND Toes to Bar unbroken. 

*15 Min Time Cap

Conditioning

• 10 Rounds For Time:
  • 3 Power Snatches (Build)
  • 6 Burpees Over the Bar

Rest 1 Minute after every round

Score= Heaviest Set of 3 + Time

Today’s Workout

Conditioning

• For Time with a partner:
  • 50-40-30-20-10-20-30-40-50
    • Calorie Assault Bike

EX:

Partner 1- 50 Calories

Partner 2- 50 Calories

P1- 40 Calories

P2- 40 Calories

etc. etc.

*50 Minute Time Cap*

Strength

• Back Squat 6×6 (5# heavier than last monday)

Conditioning

• 21-15-9 For Time
  • Deadlift (RX 225/155#) (CRX 315/205#)
  • Box Jump (RX 24/20″) (CRX 30/24″)

*CRX option is a Regional Event from 2013

Strength/Conditioning

• 10 Rounds:
  • 3 Shoulder to OH (Building)
  • 20 Double Unders

Rest 1 minute between rounds

Conditioning

• For Time:
  • 50 Calorie Row
  • 25 Burpees over the Erg

*Partner up with someone and push them. Make it hurt.

Strength

• 3 Cleans + 2 Front Squats (+5# from last Thursday)
• 8×4 Back Squat (+5# from last Thursday)