Emmy Simpkins

Today’s Workout

Strength

• EMOM12:
  • Odd- 4 Front Rack Lunges
  • Even- 6 High Box Jumps

Conditioning

• EMOM21:
  • 1- 200m Run
  • 2- 100′ Farmers Carry (70/50#) (CRX 100/70#)
  • 3- 10 Toes to Bar (CRX 15 Reps)

Today’s Workout

Strength

• Snatch Pull + Power Snatch + Hang Snatch every :90 for 7 Rounds

Conditioning

• 27-21-15-9
  • Row for Calories
  • Power Snatch (75/55#)

Today’s Workout

• “Glen”
  • For Time:
    • 30 Clean and Jerks (135/95#)
    • 1 Mile Run
    • 10 Rope Climbs (15′)
    • 1 Mile Run
    • 100 Burpees

Today’s Workout

Strength

• 10 Rep Max Back Squat
• Then 2×20 @60% of 10RM

Accessory

• 3×6 DB Box Step Ups (each leg)
• 3×15 Weighted Sit Ups

Today’s Workout

• 4 Rounds EACH For Time
  • 200m Run
  • 20 OH Walking Lunge (45/25#)
  • 15 Chest to Bar Pull Ups
  • 200m Run

Rest 2 Minutes

Today’s Workout

Strength

• EMOM10:
  • Odd- 2 Deadlifts (Build)
  • Even- 40 Double Unders

Conditioning

• AMRAP8:
  • 8 SDHP (95/65#)
  • 10 Wallballs 

Rest 2 Minutes

• 50 Toes to Bar For Time

Today’s Workout

• 0:00-10:00
  • 5 Touch n Go Power Snatches (95/65#) (CRX- 155/105#)
• 10:00-12:00 REST
• 12:00- 20:00 For Time (8min time cap)
  • 40 Box Jumps (24/20/) (CRX-30/24″)
  • 30 DB Snatches (50/30#) (CRX- 70/50#)
  • 20 HSPU (CRX- 2/4″ Deficit)

AMRAP30
Partner 1 – 500m Run

Partner 2 – AMRAP:
15 Situps
10 Box Jumps (24″/20″)
5 Hang Squat Snatches (115#/80#)

CRX – Unbroken Thrusters + Legless Rope Climbs

AMRAP7
8 Pullups
12 KB Overhead Lunges (53#/35#)
For OH Lunges: lock KB out overhead on right and perform 6 alternating lunges, then repeat with KB overhead on left.

rest 3 minutes 

AMRAP7
10 HR Pushups
12 KB Snatches (53#/35#)
Snatches are 6 right, followed by 6 left.

rest 3 minutes 

AMRAP7
Max Unbroken Ring Dips
20 Russian Swings (53#/35#)

CRX – Ring Muscle Ups

Score = Total Dips/MU