Emmy Simpkins

Today’s At Home Workout

Conditioning

• For Time:
  • 800m Run
    21 Power Snatch (95/65#)
    9 Overhead Squats
    400m Run
    15 Power Snatch
    15 Overhead Squats
    200m Run
    9 Power Snatch
    21 Overhead Squats

Today’s At Home Workout

Conditioning

• “Nick”
• 12 Rounds For Time
  • 10 Dumbbell Hang Squat Cleans (2×45/35 lb)
  • 6 Handstand Push-Ups on Dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Today’s At Home Workout

Strength

• 3-5 Rounds for QUALITY:
  • 5 Strict Pull Ups @31×1
    10R/10L DB Row/Bent Over Row
    15 Russian Twists each side

Conditioning

• 4 x 3:00 AMRAPs
  • 20 Burpee Buy In
    Then, AMRAP:
    – 7 Toes to Bar
    – 5 Box Jump Overs

    Rest 1:00

Today’s At Home Workout

Strength

• 3 Supersets
  • 10 Front Squats
  • 5R/5L DB Step Ups

Conditioning

• For Time:
  • 50 Double Unders
    50 Sit Ups
    50′ Farmers Carry
    50 Double Unders
    50 DB Squats
    50′ Farmers Carry
    50 Double Unders
    50 DB Deadlifts
    50′ Farmers Carry
    50 Double Unders

Today’s At Home Workout

Gymnastics Strength

• Accumulate 50 Strict Pull ups in as few sets as possible. Rest 1:00 every break

Pump

• Then, 4 Rounds of :
  • 8-12 Tempo Bench/Floor Press @3131
    1 Round of 21’s

Today’s At Home Workout

Conditioning

• 2 Rounds:
  • 4:00 of Machine Calories/Running for distance/Mountain Climbers/High Knees
    3:00 Burpees
    2:00 KB Swing/DB Hang Snatch
    1:00 Hollow Rocks

Today’s At Home Workout

Conditioning

• 5 Rounds, :45 Work/:15 Rest
  – Calorie Machine/Mountain Climbers
  – Alternating Leg V Ups
  – Push Ups
  – Double Unders

Today’s At Home Workout

Conditioning

• 30 Rounds for Time:
  • 2 Burpees
  • 4 Alt Pistol Squats
  • 6 Jump Squats

Today’s At Home Workout

FLEX FRIDAY!

• 3 – 5 Rounds:
  • 10 Suitcase Deadlifts + 50′ Farmer Carry
    15 Bench Presses
    20 Hammer Curls (10R/10L)
• 3 Rounds:
  • 10 Dual Leg Lifts
    10 Scissors
    10 Alt Leg Lifts
    10 Crunches (w/ legs straight)

Hands under your butt, shoulders and head off the ground.

Today’s At Home Workout

Conditioning

• AMRAP20:
  1k Row/Ski/Run (x2 Bike)
  50 Situps