Emmy Simpkins

Today’s Workout

Strongman

• 40:00 Clock

  5-7 Rounds for Heaviest TOTAL Weight of the following 3 Movements:
  – 50′ Unbroken Yoke Carry
  – 100m Unbroken Sandbag Carry
  – 100m Unbroken Farmers Carry

Today’s Workout

Conditioning

• AMRAP21:
  20 Wallballs
  20 Alternating DB Hang Snatches

  *Every 3:00, starting at 0:00, perform 7 Burpee Box Jump Overs

Today’s Workout

Strength

• 5 Rounds for QUALITY:
  2R/2L Turkish Get Ups
  10 Plank Pass + Row
  :30 Plank
  10-8-6-4-2 Weighted Dips

Conditioning

• Alternating TABATA (16 Rounds total):
  Odd Rounds: Ski for Calories
  Even Rounds: Jumping Lunges

Today’s SWEAT Workout

• 5 Rounds:
  :30 Seated Press
  :30 Floor Press
  :30 Leg Lifts
  :30 Curtsy Squats
  :30 Pulse Squats
  :30 Rest

  5 Rounds:
  :30 Banded Side Steps
  :30 Banded Pull Aparts
  :30 Banded Glute Bridge March
  :30 Glute Bridge Hold
  :30 Hollow Hold
  :30 Rest

Today’s Workout

Conditioning

• For Time

  Buy In = 1 Mile Run/2k Row

  3 Rounds:
  21 Toes to Bar
  15 Handstand Push Ups
  9 Strict Pull Ups

  Buy Out = 1 Mile Run/2k Row

Today’s Workout

Conditioning

• 3:00 on/ 3:00 off x 5 Rounds
  • 10/7 Calorie Assault Bike
    10 Deadlifts
    10 Burpees Over the Bar
    Max Reps Squat Cleans in remaining time

Today’s SWEAT Workout

• 30:00 Running Clock

  3 Rounds:
  5:00 Max Calorie Bike

  AMRAP5:
  5R/5L Single Arm DB Thruster
  5 Burpees over DB
  10 Plank Passes

Today’s Workout

Conditioning

• 21-18-15
  • Calorie Row/Ski
  • Pull Ups

Rest 2:00

• 15-12-9
  • Calorie Row/Ski
  • Chest to Bar Pull Ups

Rest 2:00

• 10 Rope Climbs For Time

Today’s Workout

Conditioning

• 30:00 Clock

  3 Rounds:
  800m Run
  30 Burpees
  9-6-3 Power Snatches (Building)

  In any remaining time, find a heavy Power Snatch for the day

Today’s Workout

Conditioning

• 2:30 on/2:30 off x 5
  10 Sandbag Over the Shoulder
  10 Box Jump Overs
  Max Cal Assault Bike

After Party

• 3 Rounds:
  20 SLOW Band Pull Aparts
  20 Banded Tricep Push Downs
  :20 Hollow Hold

Today’s Workout

• 10 Rounds As Heavy As Possible:
  • 3 Back Squats (Building every other set)
    50′ Sled Push AHAP
    50′ Sled Pull AHAP

Today’s Workout

• CrossFit Games Open Workout 18.1
  • AMRAP20
    • 8 Toes to Bar
    • 10 DB Hang Clean and Jerk (50/35#)
    • 14/12 Calorie Row

Today’s SWEAT Class

Bike Intervals

• 8 x :20 on/:10 off
  1:00 Recovery Ride
  8 x :10 on/:20 off
  1:00 Recovery ride
  4 x :40 on/:20 off
  2:00 Recovery Ride

INTO

• AMRAP7:
  20 Plyo Step Ups
  20 Goblet Squats
  20 Weighted Toe Touches
  :20 Plank Up Downs
  • REST 1:00, REPEAT