Emmy Simpkins

Today’s Workout

Conditioning

• AMRAP20:
  • 400m Run
    21 DB Deadlifts
    12 DB Hang Cleans
    20 Hollow Body Rocks

Today’s Workout

Strength

• AMRAP12:
  • 6R/6L Single Arm Z-Press *non working arm in Front Rack Static Hold
    6 Renegade Rows w/ Push Up
    12 Plank Passes

Conditioning

• 10 down to 1 (14:00 CAP)
  • Pull Up (CRX- Chest to Bar)
    Burpee Box Jump Over (24/20″)

Today’s Workout

Strength

• 1 x 20 Back Squat
  • Add 5lbs from Monday!

Conditioning

• 2:00 on/1:00 off x4
  • 10/7 Calorie Assault Bike
    10 DB Box Step Ups (50/35#) (24/20″)
    Max Wallballs in remaining time

Today’s Workout

AMRAP25:
500m Row/Ski
50 Sit Ups
400m Row/Ski
40 Swings (53/35#)
300m Row/Ski
30 Single Arm KB Push Press (15R/15L)
200m Row/Ski
20 KB Sumo Deadlift High Pull
100m Row/Ski
100m OH Carry (50m R/50m L)

Today’s Workout

You go, I go for 5 Rounds EACH:

6 Power Snatch (115/75#) (CRX 135/95#)
12 OH Lunges
18 Toes to Bar

Today’s Workout

Strength

• 1×20 Back Squat (add 5# from Monday)

Conditioning

4 Rounds EACH For time:
5 DB Power cleans (2×50#/2×35#)
10 DB Lunges
15 Box Jump Overs (24/20″)
20 Abmat Sit Ups
Rest 1:00

Today’s Workout

For Time:
800m Run
21 Power Snatches (115/75#)
21 Toes to Bar
800m Run
15 Power Snatches (135/95#)
15 Toes to Bar
800m Run
9 Power Snatches (155/105#)
9 Toes to Bar

Today’s Workout

AMRAP20:
10 Wallballs (20/14#)
15 Push Ups

Every 2:00, Run 200m

Today’s Workout

Strength

• AMRAP12 for QUALITY:
  • 6 DB Bench Complex
    12R/12L DB Bent Over Row *non working hand in static hold
    1:00 Weighted Plank

DB Bench Complex:
R/L/Both

Conditioning

12:00 Running Clock

3 Rounds:
50 Double Unders
10 Pull Ups

2 Rounds:
75 Double Unders
10 Chest to Bar Pull Ups

100 UNBROKEN Double Unders
Max Bar Muscle Ups in remaining time