Emmy Simpkins

Today’s Workout

Strength

• 10 x 2 Weighted Pull Ups
  • 15 Hollow Rocks after every set

Conditioning

• For Time:
  • 100 Double Unders
    21 Pullups
    100 Double Unders
    15 Chest to Bar Pullups
    100 Double Unders
    9 Muscle Ups

Today’s Workout 

Strength 

• 10-8-6-4-3 Push Press + Front Rack Lunge

Conditioning 

• 5 Rounds For Time:
  • 500m Row
  • 7 Thrusters (135/95#)

Today’s Workout

Conditioning

• CrossFit Games Open 20.2
  •  AMRAP20:
    • 4 DB Thrusters (2×50/2×35#)
    • 6 Toes to Bar
    • 24 Double Unders

After Party

• Tabata Couplet:
  DB Plank Passes
  Leg Lifts over DB

Speakeasy SWEAT

• EMOM30
  1. Cal Assault Bike
  2. Alt Push Presses
  3. Alt Gorilla Rows
  4. V-Ups
  5. Rest

Today’s Workout 

Skill: Rope Climb Review

Conditioning:

• 4 Rounds for Time:
  • 400m Run
  • 40 Air Squats
  • 4 Rope Climbs

Today’s Workout 

Skill

• Toes to Bar Review

Conditioning 

• AMRAP10:
  • 10 Hang Power Cleans
  • 10 Pistols
  • 10 Toes to Bar
• 10:01-15:00
  • Find a Heavy Hang Clean

Today’s Workout

Strength

• 5 x 3 Deadlift (Building)

Conditioning

• 10-20-30-40-50
  Double Unders
  DB Alt Hang Power Snatch (50/35#)
  Situps

Today’s Workout 

Partner Conditioning

• 5 Rounds Each, Relay Style
  • 10/7 Calorie Assault Bike
  • 15 Wallballs
• 5 Rounds Each, Relay Style
  • 50 Double Unders
  • 10 Front Rack Lunges
  • 5 Shoulder to OH

Today’s Workout

Strongman Friday

• 3 Rounds
  • 8 DB Bench AHAP
  • Max reps at lighter weight
  • Max reps at lighter weight
  • Max reps at lighter weight
  • 1 Round of “21’s”
• 3 Rounds
  • 10 KB Shoulder Shrugs
  • 50m Farmers Carry
  • 10 KB Shoulder Shrugs
  • 100m Sprint

Today’s Workout

Conditioning

• AMRAP30
  • 25 Burpees
    1k Row
    25 Burpees
    2k Bike
    25 Burpess
    1k Run

Today’s SWEAT Class

• 4 Rounds for time:
  • 400m Medball Run
    25 Medball Sit Ups
    15R/15L Side Plank Reach Throughs
    10 Glute Bridge Leg Extensions

Today’s Workout

Strength

• EMOM8: 2 Front Squats (Building)

Conditioning

• For time:
  5-4-3-2-1 Rope Climbs
  100’ Sandbag Carry
  5 Wall Walks (CRX- 50’ HS Walk)