Emmy Simpkins

Today’s Workout 

• 2:00 on/2:00 off until 100 Box Jump Overs are complete:
  • 20/15 Calorie Row/Ski
    10 DB Step Ups (24/20″) (50/35#)
    Max Box Jump Overs in remaining time

Today’s Workout 

Weightlifting

• Back Squat (5 Rep Max)
  Try to go heavier than 2 weeks ago

  DROP SETS:
  95% x 5
  90% x 5+ (Max 10 Reps)

Metcon

• AMRAP9:
  50 Double Unders
  3 Deadlifts (275/185#)
  3 Strict Pull Ups

Today’s Workout 

• 5 Rounds for Total Time and Total Calories:
  10 Toes to Bar
  8 Bar Facing Burpees
  6 Power Snatches (95/65#)
  :15 Calorie Assault Bike Sprint

  Rest 1:00

Today’s Workout 

• Alternating Movements w/ a Partner for AMRAP20:

  18 Calorie Row
  15 DB Squats
  12 Reverse Lunges (2×35#/2×50#)
  9 Pull Ups
  6 Burpee Box Jump Overs (24/20″)

Today’s Workout 

• For Time:
  • 100m Front Rack Sandbag Carry
  • 50 KB Swings (53/35#)
  • 100m R SB Shoulder Carry + L Farmers Carry
  • 50 Toes to Bar
  • 100m L SB Shoulder Carry + R Farmers Carry
  • 5 Rope Climbs
  • 100m Front Rack Sandbag Carry

Today’s Workout

Weightlifting

• AMRAP 1:00, Rest 2:00
  • Max Clean and Jerks
    • F: 95/105/115/125/135#
    • M: 135/155/165/175/185#
• @ 15:00, 1:30 on/1:30 Off x 5
  • 10/7 Calorie Assault Bike
  • max Bar facing Burpees

Today’s Workout

Weightlifting

• Pause Back Squat 5 Rep Max
  • Drop Sets:
    • 95% x 5
    • 90% x 5+ (10 Rep CAP)

Metcon

• 3 Rounds For Time:
  • 400m Run
  • 30 Box Step Ups (24/20”)
  • 100’ Sled Push (+45/+25#)

Today’s Workout

• AMRAP7
  • 20 Cal Row/Ski
  • 50 Double Unders
    • REST 3:00
• AMRAP7
  • 15 DB Thrusters (2×40/2×25#)
  • 50 Double Unders
    • REST 3:00
• AMRAP7
  • 10 Devil Press
  • 50 Double Unders

Today’s Workout

• In teams of 3
  • 0:00-8:00:
    • Max Calorie Ski
  • 8:01-16:00:
    • 150 Wallballs (20/14#)
    • Max Calorie Assault Bike
  • 16:01-24:00
    • Max Calorie Ski
  • 24:01-30:00
    • Max Burpees

One Athlete Working At a Time!

Today’s Workout 

Weightlifting

• Front Squat
  • 3 Rep Max
    • Drop Sets:
      • 95% x3
      • 90%x3

Conditioning

• For Time
  • 9 Bar Muscle Ups
  • 21 Power Cleans (135/95#)
  • 7 Bar Muscle Ups
  • 15 Power Cleans (155/105#)
  • 5 Bar Muscle Ups
  • 9 Power Cleans (185/135#)