Emmy Simpkins

Today’s Workout

Conditioning

• For Time:
  • 55 Deadlifts (225/155#)
    55 Push Ups
    55 Wallballs (20/14#)
    55 Handstand Push Ups
    *Every 3:00 (beginning with 0:00), run 300m

Today’s Workout

Conditioning/Strength

• 10 Rounds NOT For Time:
  • 15/10 Calorie Assault Bike
  • 100′ Sled Push (Building in weight)

Today’s Workout

Strength

• 5 Rep Max Back Squat
  • 1 x 95%
  • 1 x 90%

Conditioning

• 3 Rounds for Time:
  • 30 Cal Row/Ski
    20 Burpees

Today’s Workout

Open Workout 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35lb dumbbell, 24/20″ box

Time cap: 20 min.

Today’s Workout

Conditioning

• You go, I go for 4 Rounds
  • 20/15 Calorie Row
  • 10 Toes to Bar
  • 5 Bar Muscle Ups
  • 3 Power Snatches (Building)

Today’s Workout

Strength

• 4 x 10 Front Squat
  • Superset with 20 DB Lunges
    *This is part of our deload week from our squat cycle- so be sure to move well and don’t stress too much about going heavy

Conditioning

• Every 3:00 x 5
  • 5 Squat Cleans
    10 Front Rack Lunges
    15 Burpees over the bar

Today’s Workout

Strength

• 1 x 20 Back Squat (add 5lbs from Monday)

Conditioning

• 5 Rounds
  • 20 Alt. Reverse Lunges
    10 Burpee Box Jump Overs (24/20″)

Today’s Workout

• Every 6:00 x 5 Rounds
  • 500m Run
    25/20 Cal Machine

Today’s Workout

Strength

• 12 Minutes for QUALITY
  • 6 Dual DB Glute Bridge Floor Press
    12 KB SDHP
    24 Hollow Rocks

Metcon

• Snatch Test (24kg/16kg)
  5 Minutes – Max Reps

Go directly into your pushups at the 5 minute mark.

• 100 Pushups

Today’s Workout

Strength

• 1 x 20 Back Squat (add 5#’s from last Thursday)

Conditioning

• 5 Rounds:
  • 50 Double Unders
    10 Dual DB Up/Downs
    5 Dual DB Thrusters