Emmy Simpkins

Today’s Workout

Conditioning

• Every 5:00 x 6 Rounds
  • 15/12 Cal Bike or Ski
    10 Hang Power Snatches (95/65#)
    5 Muscle Ups (SX: 10 Dips)

Today’s Workout

Strength

• Back Squat 5×5 (Building)

Conditioning

• 2:00 on/1:00 off x 5 Rounds
  • 20 Box Step Overs (50lb/24″, 35lb, 20″)
    Max Burpee Box Jump Overs w/ remaining time

Today’s Workout

Conditioning

• For Time:
  • 50 Pullups
    100 Pushups
    150 Situps
    2 Mile Run

After Party

• 3 Rounds
  • :30 Curls
    :30 Reverse Fly
    :30 Rest

Today’s Workout

Weightlifting

12 Minutes of Mixed KB/DB Carries:

• 50m (R) Rack, (L) Farmer
  50m (R) Overhead, (L) Rack
  50m (L) Rack, (R) Farmer
  50m (L) Overhead, (R) Rack

Use a challenging weight that still allows you to maintain perfect positions. 

Conditioning

• AMRAP12
  • 4 Devil Press
    8 Strict Pullups
    12 Box Jump Overs

Today’s Workout

• Every 5:00 x 5 Rounds
  • 1k Bike
    15 Wall Balls (20/14#)
    10 Toes To Bar

Today’s Workout

Weightlifting

• 12 Minutes for QUALITY:
  • 3 Deadlifts
    6R/6L Dual DB Alt Bench Press

Conditioning

• For Time
  • 40-30-20
    Russian KB Swings
    20-15-10
    Ring Dips

Today’s Workout

• For Time
  • 500m-400m-300m-200m-100m
    Run
  • 50-40-30-20-10
    Burpees
    Situps

Today’s Workout

Weightlifting

• 3×10 Front Squats (from the floor)
  • Superset with :20 HS Hold

Conditioning

• 5 Rounds
  • 12 Power Cleans (115/75#)
    9 Shoulder to Overhead
    6 Overhead Lunges (3R/3L)

Today’s Workout

Weightlifting

• 15:00 to build to Heavy Single on Power Clean + Jerk

Conditioning

• 4 Rounds
  • 40 Double Unders
    8 Toes To Bar
    4 Shoulder to Overhead (185/125#)

Today’s Workout

Conditioning

• EMOM30
  1. Max Cal Machine
  2. Max Burpees
  3. Max KB Swings
  4. Max Situps
  5. Rest