Emmy Simpkins

Please note our Holiday Schedule for tomorrow (12/24) and Saturday (12/25). Wodify is updated with the Holiday Schedule!

Today’s Workout

Strength

• Front Squat 5×5 @50-60% of 1RM

Metcon

4 Rounds

10/7 Cal Assault Bike
10 Hang Power Cleans (95/65#)
10 Front Rack Lunges
10 Burpees Over Bar

Today’s Workout

• Metcon (Time)

  5 Rounds:

  9 Deadlifts (225/155#)
  12 Toes To Bar
  15 Box Jumps (24/20″)
  18 Cal Row/Ski

Today’s Workout 

Weightlifting

• Back Squat 5×5 @50-60% of 1RM

Conditioning 

• Annie’s Got a Gun (Time)
  50-40-30-20-10
  Double Unders
  AbMat Situps
  *10 Pistols after each round

  Inspired by Aerosmith

We will be CLOSED today due to our Annual Holiday Brunch. Looking forward to seeing all of you!

Today’s Workout 

Today’s Workout 

Strength

Paused Front Squat (3RM, :03 Pause)

Today’s Workout 

• 3 Rounds:
  1k Row/Ski
  500m Run
  50 Situps

Today’s Workout

Weightlifting

• Paused Back Squat (5RM, :02 Pause)
  Try to build slightly heavier than 2 weeks ago

  DROP SETS
  95% x 5
  90% x 5+

Metcon

• DT (Time)
  5 Rounds for time:
  12 Deadlifts, 155# / 105#
  9 Hang Power Cleans, 155# / 105#
  6 Push Jerks, 155# / 105#

  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Today’s Workout 

Gymnastics

• Tabata Couplet:
  Ring Dips
  Hollow Rocks

Metcon

• AMRAP20
  5 Burpees
  1 Rope Climb
  30 Double Unders

Todays’s Workout

Strength

• Front Squat (3RM)
  • Try to add 5lb from 2 weeks ago.
    • DROP SETS:
      95% x 3
      90% x 3+

Metcon

• 15-12-9-6-3
  Power Cleans (95/65#)
  Bar Facing Burpees