Emmy Simpkins

Today’s Workout

Strength

• Week 2, Day 2 Squat Cycle
  • 1×20 Back Squats (5# heavier from Monday)

Conditioning

• EMOM16
  1- 15 Wallballs
  2- 10 Box Jumps
  3- Max Burpees
  4- Rest

Today’s Workout

• 2 Rounds For TOTAL Time
  – 2k Bike, Rest 1:00
  – 100 Double Unders, Rest :30
  – 50 KB Swings, Rest :15
  – 25 Toes to Bar

Immediately following 25 Toes to Bar, begin 2k bike

Today’s Workout

Conditioning

• 10 x 500m Row/Ski
  Rest 1:00

After Party

• 100 Hollow Body Rocks
  *Every Break, 20 DB Curls

Today’s Workout

Strength

• Week 2 of Squat Cycle
  • 1×20 Back Squats (5# heavier than last Thursday!)

Conditioning

• 5 Rounds For Time:
  • 200m Run
  • 10 DB Thrusters

Today’s Workout

Conditioning

• For Time:
  • 2000m Row/Ski
    50 Hang Power Cleans (135/95#)
    40 Toes to Bar
    30 Shoulder to OH

Today’s Workout

Conditioning

• AMRAP24
  • 800m Run
    100m Farmers Carry
    100m Front Rack/Sandbag Carry
    100m Overhead Carry

Today’s Workout

Conditioning

• EMOM28
  1- 2 Squat Snatch (Building)
  2- 10 Burpees over the Bar
  3- Max Reps Strict Pull Ups
  4- Rest

Today’s Workout

Strength

• 1×20 Back Squat @55%

Conditioning

• “Diane”
  • 21-15-9
    • Deadlifts (225/155#)
    • Handstand Push Ups

Today’s Workout

Strength

• 12 Minutes (Quality)
  • 6R/6L Single Leg Deadlift
    6R/6L SeeSaw Press
    1:00 Weighted Plank

Conditioning

• AMRAP10
  • Wall Balls (20/14#)
    Toes To Bar

Ascending Ladder:
2, 4, 6, 8, etc…