Emmy Simpkins

Today’s Workout

• 5 Rounds For TOTAL Reps:
  • 1:00 Calorie Machine
    1:00 Alternating Single Arm Devil Press
    1:00 Double Unders
    1:00 V Ups
    1:00 Rest

Today’s Workout

• 10 Rounds EACH, You go/I go
  250m Row Sprint
  4 Front Squats (from the floor) (Build)

Today’s SWEAT Workout

• 30-20-10-20-30 Reps For Time:
  Reverse Lunge + Press
  Box Jump Overs
  L-Hang Flutter Kicks
  *400m Run after every set

Today’s Workout

Conditioning

• 4 Rounds for Time:
  • 400m Run
    20 Alternating Pistols
    3 Wall Walks (CRX- 25′ Handstand Walk)

Burn Out

• BURNOUT:
  :30 Band Pull Aparts
  :30 R DB Curl
  :30 L DB Curl
  :30 Wall Sit

Today’s Workout

Conditioning

• 5 Rounds EACH For Time:
  15/12 Calorie Assault Bike
  15-12-9-6-3 Deadlifts
  15 Toes to Bar

  Rest 2:00 between each effort

Men RX: 225/255/275/305/315
Women RX: 155/175/185/205/225

Today’s SWEAT Workout

• Bike Intervals:
  5x :30 on/:30 off
  5x :45 on/:15 off
  5x 1:00 out of the saddle/:30 in the saddle
• Alternating TABATA:
  – Pulse Squats
  – Crossbody Mountain Climbers
  INTO
  Alternating TABATA:
  – Burpees
  – Jumping Lunges

Strength

• 5 x 5 Bench Press
  • 5 Strict Pull Ups between each set
• 5 x 3 Bench Press
  • 3 Weighted Pull Ups between each set
• 5 x 1 Bench Press
  • Max Reps Strict Pull ups between each set

Team Conditioning

• AMRAP8:
  • Team 50′ Sled Push (+90#/+45#)

Today’s Workout

• 30:00 Clock

  5 Rounds For Time:
  15 Power Cleans (115/75#)
  30 Wallballs (20/14#)

  In remaining time find a heavy Power Clean + Full Clean

Today’s SWEAT Workout

• 5 Rounds
  :30 R DB Bench
  :30 L DB Bench
  :30 Alt DB Snatches
  :30 Russian Twists

  5 Rounds
  :30 Push Ups
  :30 Plank Pass + Row
  :30 R Side Plank Hip Taps
  :30 L Side Plank Hip Taps

Today’s CrossFit Workout

• 4 Rounds
  • 400m Run
    16 Hang Power Cleans (95/65#)
    16 Front Rack Lunges

If you drop the barbell before completing both movements, you must perform a 100m run penalty! 

After Party

• 3 Rounds
  • 21’s Curls
    21sec L-Sit

Today’s SWEAT Class

• 20-18-16-14-12-10-8-6-4-2
  • Kettlebell Swings
    Reverse Lunges (dbs at sides)
    Alt. Single Leg V-Ups
    Burpees

Today’s Workout

Strength

• Every 3:00 x 6 Rounds
  6 Bench Press (Build)
  1 Legless Rope Climb or Peg Board Ascent

Conditioning

• For Time:
  • 50 Situps
    50 Burpee Box Jump Overs (24/20″)
    50 Situps

Today’s Workout

• 10 Rounds:
  10/7 Cal Assault Bike
  2 Full Snatches (Build)

Today’s SWEAT Workout

• AMRAP25
  500m Row/Ski
  20 Dual DB Alt. Push Press
  20 Box Jump + Step Down
  20 DB Plank Passes

Today’s Workout

Conditioning

• 0 – 10:00
  1k Row
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders

  10:01 – 20:00
  1k Run
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders

  20:01 – 30:00
  1k Ski
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders