Emmy Simpkins

Today’s Workout 

• 10 Rounds For Time
  • 10/7 Calorie Assault Bike
  • 2 Clean and Jerks (185/125#)
  • 2 Rope Climbs
• Rest 1:00

Today’s Workout

Conditioning

• For Time:
  • 1k Run
    200m Overhead Carry (50/35#)
    30 Toes To Bar
    40 DB Alt Hang Snatches (50/35#)
    50 Burpees
    40 DB Alt Hang Snatches
    30 Toes To Bar
    200m Overhead Carry
    1k Run

Today’s SWEAT Workout

• Every 6:00 x 4 Rounds:
  20/15 Cal Assault Bike
  500m Run
• 3 Rounds:
  :15R Side Plank
  :15 Plank
  :15L Side Plank
  :15 Plank

Today’s Workout

Benchmark

• “Lynne”
  • 5 Rounds for Max Reps
    • Bodyweight Bench Press
    • Pull Ups

After Party

• 150 Abmat Sit ups

Today’s Workout

Strength

• Back Squat
  • Every 1:30 x8 Rounds, 3 Squats Building

Conditioning

• 5 Sets:
  • 25 Unbroken Wall Balls
    RX: 20/14#
    CRX: 30/20#

Scale/Rest as needed between sets to maintain unbroken sets.

Today’s Workout

Weightlifting

• Split Jerk 5-5-3-3-3-1-1-1-1

Conditioning

• AMRAP8 – 2/2, 4/4, 6/6, etc…
  • Power Cleans (95/65#)
    Burpees Over Bar

Today’s SWEAT Workout

• Tabata:
  Assault Bike
  Pushups
  Jumping Lunges
  Ring Rows
  Situps

20sec work, 10sec rest x 8 rounds of each movement. Complete all 8 rounds of one station before moving to next. 1 minute rest following each movement. 

Today’s Workout

Conditioning

• 4 Rounds:
  • 500m Run
    25/20 Pushups
    50′ Walking Filly Lunge (2/50#, 2×35#)

After Party

• 2 Rounds:
  • 20 DB Leg Lifts
    20 DB Plank Pass
    20sec Hollow Hold

AMRAP25, in teams of 2

• 2 Rounds
  • 500m Run
  • 50 Cal Assault Bike
• 2 Rounds
  • 25 Synchro Toes to Bar
  • 25 Synchro Push Ups

Today’s Workout 

• 1k Run
• 50 sit ups
• 1k Row
• 50 Sit ups
• 1k Ski
• 50 Sit ups

Today’s Workout

• 5 Rounds
  • 50 Double Unders
    10 Front Rack Lunges (115/75#)
    10 Shoulder to Overhead
    10 Burpees Over Bar
    – Rest 1:30 between rounds or perform relay style with a partner.

SWEAT Workout

• 40-30-20-10
  Cal Row/Ski
  Wall Balls
  *20 Bicycles after each round

  10-20-30-40
  Jumping Lunges
  Burpees
  *20 MB Russian Twist after each round