Emmy Simpkins

Starting Monday (5/9), we will be beginning a squat cycle and an Olympic lifting cycle on Monday/Thursday and Fridays. We will be back squatting a 5RM on Mondays, percentage squat work on Thursdays, and building to heavy singles on the Snatch, Clean and Jerk on Fridays. If you are unable to make it to the gym on these days, the only time you will be allowed to make up this work are Sundays during Open Gym. We do not suggest making up any squat work on Sundays if you are planning on attending classes on Monday. 

Barbell Club on Sundays will be supplemental to the heavy singles you will be doing on Fridays. 

With that being said- Monday, you will be finding a new 1RM for this squat cycle. If you are unable to attend classes on Monday, please come to Open Gym today (5/1) to find your 1RM. 

Endurance

• Rowing Intervals:
  • 2:00 at Hard intensity, 2:00 Rest
  • 3:00 at Hard intensity, 3:00 Rest
  • 4:00 at Hard intensity, 3:00 Rest
  • 3:00 at Max effort, 2:00 Rest
  • 2:00 at Max effort, 1:00 Rest
  • 1:00 at Max effort

Barbell Club

• Hang Snatch Pull + Hang Muscle Snatch
  • Build to moderate load of the complex
• Power Snatch
  • Build to 3 quick heavy singles (not touch and go)
• Back Squat
  • Build to heavy single

Open Gym 10-12PM

Today’s Workout

Conditioning

Odd and Even Rounds, alternating for 12 TOTAL rounds, 6 rounds of EACH, with a partner:

• Odd Rounds (1,3,5,7,9,11):
  • 6 DB Squat Snatch (70/50#) (CRX- 100/70#)
  • 1 Rope Climb (CRX- 2 Rope Climbs)
  • 12 Heavy KB Swings (70/53#) (CRX- 88/70#)
• Even Rounds (2,4,6,8,10,12):
  • 500m Sprint

Today’s Workout

Strength

• Bench Press 5×5 (Build)

Conditioning

• AMRAP10: 
  • 2 OHS (95/65#)
  • 2 Burpee Box Jump Overs (24/20″)
  • 4 OHS
  • 4 BBJO
  • 6 OHS
  • 6 BBJO
  • …Continue adding 2 reps per movement for 10 minutes

Next Level

• For Time with an 8:00 Time Cap
  • 40 Wallballs (20/14#)
  • 80 Double Unders
  • 30 Wallballs
  • 60 Double Unders
  • 20 Wallballs
  • 40 Double Unders
  • 10 Wallballs
  • 20 Double Unders 

Today’s Workout

Strength

• Spend 20 minutes building to a heavy 50′ Yoke Carry

Conditioning

• For Time (18:00 Time Cap)
  • 200 Double Unders
  • 50 Hang Power Cleans (95/65#) (CRX- 135/95#)
  • 50 Shoulder to OH
  • 20 Muscle Ups (SX- 40 Dips AS HARD AS POSSIBLE)

Next Level

• Mobility
  • 2 minutes Twisted Cross each side 
  • 4 minute Child Pose w/ shoulder variation

Today’s Workout

Strength

• 10 minutes MAX Strict HSPU

Conditioning

• Every 4:00 for 4 Total rounds complete:
  • 250m Row
  • 20 Wallballs (20/14#)
  • 10 Deadlifts (225/155#) (CRX- 275/185#)

Accessory

• 3 x 10 Bulgarian Split Squats 

Next Level

• 5x500m Rows at Hard intensity, NOT Max effort
  • Rest 2 minutes between efforts 

Today is the LAST DAY to Pre-Order Regional Shirts. Email pittneas@gmail.com to place your order. Be sure to include size, quantity, and whether you would like a tee/tank. $25 or $30 if they need to be shipped! Thank you in advance for the support! 

Today’s Workout

Strength

• 400m Farmers Carry AHAP For Time

Conditioning

• AMRAP20
  • 800m Run
  • 15 Power Snatch (115/75#) (CRX- 135/95#)
  • 10 Burpees Over the Bar

Finisher

• 400m Farmers Carry AHAP For Time

Next Level

• Max distance HS Walk in 2 minutes
• 3 Rounds for Time (10:00 time cap)
  • 25 KB Swings (70/53#)
  • 25 Burpees