Emmy Simpkins

Strength:

Front Squat  

Build to a heavy triple, then perform 3 reps @95% and @90%

Metcon:

AMRAP10  

Power Clean

Hang Squat Clean

Front Squat 

Double Unders

ascending ladder. Barbell movements increasing by 1 rep, double unders increase by 10.

example: 1, 1, 1, 10. 2, 2, 2, 20. 3, 3, 3, 30. 4, 4, 4, 40 etc…

Partner AMRAP25
5 Deadlifts (315#/225#)
10 HSPU
15 Box Jumps (24″/20″)
200m Run
50 Double Unders

Partners alternate movements. Partner one performs 5 deadlifts, partner 2 then performs 10 HSPU etc…

Strength:

Bench Press 5RM

15 minutes to establish 5RM

Metcon:

Open Workout 16.3

AMRAP7

10 Power Snatches (75#/55#)

3 Bar Muscle Ups

5 Rounds For Time

400m Run
30 Wall Balls (20#/14#)(24″/20″)
10 DB Burpee Box Overs (50#/30#)

Happy Belmar Parade Day to all of those celebrating. Open gym will be CANCELLED today. There is still 8am Endurance followed by 9am Barbell Club. Be sure to come in and get a sweat in before you drink your faces off. 

Endurance- 8am

• 5k Run Time Trial

Barbell Club- 9am

• Snatch Warm Up
• Complex:
  • Build to a moderate-heavy hang snatch

Alright gang,

   Open workout 16.2 has been released! Last week, we were tested on our capacity across 20 minutes, and our ability to complete the task at hand AS MANY times as possible in that allotted time. Well this week, we are going to be tested on our capacity to complete a certain amount of work in a certain amount of time in order to ADVANCE, as well as our STRENGTH. Do you have what it takes? We’ll find out tonight at Friday Night Lights with KINETIK COLLECTIVE! 

Because this workout yet again takes a lot of planning and coordinating, regular classes (5:15am, 9:30am, 4:15pm) will do the following workout:

AMRAP16:

• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (RX-135/85#) (SX- 95/65#)

Friday Night Lights 6-9pm. Please arrive as close to 6pm as possible to ensure an early heat and to review the workout and workout standards. 

16.2 

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.