Emmy Simpkins

Today’s Workout 

• “Jack”
  • AMRAP20
    • 10 Push Press (115/75#)
    • 10 KB Swings (53/35#)
    • 10 Box Jumps (24/20”)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Today’s Workout

• Every 2:30 x 8
  • 10/7 Calorie Assault Bike
  • 4 Devil Press (2×50/2×35#)

After Party for PUMP

• 3 Rounds
  • 20 Alt DB Curls
  • 10 Dual DB Curls
  • 5 Strict Pull Ups

Today’s Workout

Weightlifting 

• Back Squat 5 Rep Max
  • Drop Sets:
    • 95% x 5
    • 90% x 5

Conditioning 

• AMRAP10:
  • 10 Calorie Row/Ski
  • 10 Pistols

Today’s Workout 

• Conditioning

  20 Rounds For Time:

  • 20 Double Unders
  • 4 Toes to Bar
  • 2 Wall Walks

Today’s Workout 

• With a partner, you go/I go style:
  • 3 Rounds EACH
    • 21 Cal Row
    • 15 Push ups
    • 9 DB Bench
• You go/I go style:
  • 3 Rounds EACH
    • 15/10 Calorie Assault Bike
    • 10 DB Box Step Overs
• Split up as necessary:
  • 50 Devil Press

Today’s Workout 

• EMOM30
  • Min 1: Max Rope Climbs
  • Min 2: Max Wallballs
  • Min 3: Max Calorie Ski
  • Min 4-6: 1 Clean and Jerk (Starting at 75% and building as able)

Today’s Workout 

• 5 Rounds EACH For Time:
  • 15/10 Calorie Assault Bike
  • 10 Deadlifts (185/125#) (CRX 225/155#)
  • 10 Toes to Bar
  • 5 Front Squats
    • Rest 2:00

Today’s Workout

• AMRAP25
  • 1000m Run
  • 200m Farmers Carry
  • 100m Sandbag Carry
  • 10 Renegade Rows w/Push Up
  • 10 Sandbag Over Shoulder

Today’s Workout 

• Every 6:00 x 5
  • 10/7 Calorie Assault Bike
  • 10 Burpees over the DB
  • 20 DB Hang Snatches
  • 2 Rope Climbs
    • CRX: Every 5:00

Today’s Workout

Weightlifting

• 10-8-6-4-3 Deadlifts
  • :20 Hollow + :20 Arch Hold after every set

Metcon

• For Time:
  • 10/7 Ring Muscle Ups
  • 100 Double Unders
  • 1000m Row/Ski
  • 100 Double Unders
  • 10/7 Ring Muscle Ups