Emmy Simpkins

Strength

• 5 Sets Building
  • 5 Behind the neck snatch grip Press + 10 Behind the neck Snatch Grip Push Press
• EMOM10:
  • 1 Hang Snatch + 1 Snatch

Conditioning

• “Isabel”
  • 30 Snatches for time (135/95#)

Conditioning

• 10 Rounds, 2 minute rest between rounds
  • 10/7 Calorie Assault Bike
  • 20/15 Calorie Row

*40 minute time cap

*Borrowed from CF908

Strength

• Back Squat 6×6 (+5# from LAST Monday)

Conditioning

• AMRAP9
  • 18 Deadlifts (95/65#) (CRX- 135/95#)
  • 15 Pull Ups
  • 12 Hang Power Cleans
  • 9 Toes to Bar
  • 6 Push Press
  • CRX- 3 Bar Muscle Ups

*This workout is from the 2016 Garden State Open hosted by CF908

Strength

– 3 Rep Max Deadlift 

Conditioning

– In teams of 4 complete a 16 minute AMRAP of alternating PAIRS every round of:

– 5 Snatches (115/75) (CRX 165/115)

– 10 Toes to Bar

After Party

– 100 calorie assault bike sprint, switching every 25 calories 

Ok Nutrition Challengers…you’re two weeks in. How are you feeling? We are officially halfway. Stay strong, stay the course. Remember why you are doing this, remember why you signed up to do it. Revisit your goals. Write them down. Take some half way pictures or weigh yourself in. Are you seeing some differences? Any changes in the scale? What about your performance? Don’t forget to ask questions, stay in contact with your partners/teammates, and keep showing up!

Strength

• 1 Rep Max Push Press (15 minutes)

Conditioning

• Every 4:00 x5 Rounds
  • 20 Calorie Assault Bike
  • 7 Shoulder to OH (RX 135/95#) (CRX 185/125#)
  • 7 Burpees over the Bar

Strength

• Bench Press 6 Rep Max
  • Then, 3 sets of Max Reps at 75% of your 6RM

Conditioning

• AMRAP10:
  • 6 HSPU
  • 12 Power Snatch (75/55#)
  • 2 Muscle Ups

Happiest of birthdays to the one and only, Patti Mabrey!

Conditioning

• “Kelly”
  • 5 Rounds For Time:
    • 400m Run
    • 30 Box Jumps (24/20″)
    • 30 Wallballs (20/14#)

Strength

• Back Squat 6×6 (5#+ from last week)

Conditioning

• WODAPALOOZA Qualifier 6
  AMRAP15:
  10-8-6-4-2
  Hang Power Clean
  Lateral Burpee Over Bar
  Toes to Bar

  RX
  Men:
  95/115/135/155/185/225lbs

  Women:
  65/75/95/105/125/135lbs

  CRX
  Men:
  135/165/185/205/225/245lbs

  Women:
  95/115/125/135/145/155lbs

*Weight increases on the bar after every round of 2*

Endurance- 8AM

Barbell Club- 9AM

Open Gym- 10-12PM

Alternating every 2 ROUNDS with a partner for 20 TOTAL rounds (10 each):

– 5 Deadlifts (135/95#) (CRX 185/125#)

– 3 Shoulder to OH

– 1 Rope Climb