Emmy Simpkins

Today’s Workout 

• For Time:
  • 500-400-300-200-100m Row/Ski
  • 50-40-30-20-10
    • Burpees
    • Sit Ups

Today’s Workout

Weightlifting 

• Back Squat 3RM
  • 2 Drop sets @90%

Conditioning

• Every 4:00 x 4 Rounds
  • 40 Double Unders
  • 8 DB Deadlifts
  • 8 DB Rev Lunges
  • 8 DB Hang Power Cleans
  • 8 DB Shoulder to OH

Today’s Workout 

• In teams of 3, complete 10 rounds:
  • 5 Bench Press (BW or 70% of 1RM)
  • 150m Row/Ski Sprint

*The objective is to have the monitor stop EXACTLY at 150m. Any meters over/under 150 will be considered penalty reps- keep track of these per round.

*Following your 10th round, you and your teammates will add all of your penalty reps together for a grand total. These cals will convert to Calories on the Assault bike. Enjoy. 

Today’s Workout 

• For Time
  • 1k Row/Ski
  • 50 Dual DB Box Step Overs (2×50/2×35#)
  • 50 Toes to Bar
  • 1k Row/Ski

Today’s Workout

Metcon

• 0:00-24:00
  • 10 Rounds For Time:
    • 200m Run
    • 10 Burpees Over Bar
    • 5 Power Cleans (135/95#)
• 24:01-32:00
  • Build to a Heavy Single Shoulder to OH

Today’s Workout

Strength

• 1 Snatch + 1 OH Squat

Metcon

• AMRAP10
  • 25 Double Unders
  • 12 Wallballs (20/14#)

SWEAT

• 2 Rounds For Time
  • 500m Row/Ski
  • 50 Sit Ups
  • 250m Row/Ski
  • 25 Sit Ups
  • 1k Run

Today’s Workout 

Strength

• EMOM15:
  • 1- Max Strict Pull Ups
  • 2- Max Strict Dips
  • 3- 20 Hollow Rocks

Conditioning 

• 5 Rounds For Time
  • 20 Russian Swings (70/53#)
  • 20/15 Push Ups
  • 2 Rope Climbs

Today’s Workout 

Strength 

• Back Squat 5RM
  • Then perform 2 drop sets @ 90% of 5RM

Metcon

• 65/45 Calorie Assault Bike
  • 3:00 Time Cap
  • Any additional calories remaining at the 3:00 mark will be performed as Burpees

SWEAT

• 40-30-20-10
  • ALT DB Clean and Jerks
  • Squats
  • Burpees
  • ALT V Ups

Today’s Workout 

• AMRAP25
  • 10 Burpees over the Bar
  • 10 Push Ups
  • 10-8-6-4-2-4-6-8-10 TnG Deadlifts (Building)
    • in any remaining time, max squat cleans at FINAL barbell weight

Today’s Workout

PUMP 

• 5 Rounds:
  :30 Strict HSPU
  :30 Rest
  :30 Strict Pull-up
  :30 Rest
  :30 Strict Dip
  :30 Rest
  :30 Hollow Rocks
  :30 Rest