Emmy Simpkins

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• EMOM15: 1 Snatch

METCON

• 5 Rounds:
  200m Run
  10 Bar Facing Burpees
  5 Overhead Squats (135/95#)

SPEAKEASYCROSSFIT

SKILL

• 10-15 minutes working on Kipping Pull Ups/Rope Climbs

METCON

• E2MOM x 10 Rounds:

  Odd Rounds:
  1 Rope Climb
  35-50 Double Unders
  5-10 Toes To Bar

  Even Rounds:
  1 Rope Climb
  35-50 Double Unders
  5-10 Chest to Bar Pullups

SPEAKEASYSWEAT

• AMRAP12
  200m Run
  10 Sandbag Over Shoulder

  Rest 2:00

  AMRAP12
  100m Sandbag Carry
  100′ Sled Push

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 10-8-6-4-2 Bench Press
• 15 DB Pullovers b/w every set

METCON

• 21-15-9
  Cal Ski/Row
  HSPU

SPEAKEASYSWEAT

• :40 On :20 Off x 6 Rounds

  Alt Gorilla Rows
  Ring Dips
  Goblet Step Ups
  Abmat Sit-Ups

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 5 x 3 Front Squat @ 80-85% of 1RM from last week

METCON

• 2:00 work, 2:00 rest x 3 Rounds
  10/8 Cal Assault Bike
  10 Front Rack Lunges (115/80#)
  Max Squat Cleans with remaining time

SPEAKEASYSWEAT

• For time:
  • 2000m Assault Bike
    100 Double Unders
    50 Dual DB Thruster
    100 Double Unders
    2000m Assault Bike

    Every 2:00 perform 10 V-Ups

Today’s Schedule:

8 + 9:30AM Hero Workout

SPEAKEASYCROSSFIT

• “Whitten:
  • 5 Rounds for time:
    22 Kettlebell swings, 70# / 50#
    22 Box jump, 24” / 20″
    400m Run
    22 Burpees
    22 Wall-Ball Shots, 20# /14#

SPEAKEASYCROSSFIT

METCON

• AMRAP30:
  250m Row/ski
  1 rope climb
  1 sandbag squat clean
  500m Row/ski
  2 rope climb
  2 sandbag squat clean
  750m Row/ski
  3 rope climb
  3 sandbag squat clean
  etc….

  **Climbing in ascending reps up to 30 min mark.

SPEAKEASYSWEAT

• AMRAP25
  500m Row
  15 Wallballs
  10 Kipping Knee Raises

SPEAKEASYCROSSFIT

STRENGTH

• Every 3 minutes for 10 rounds:

  5 strict pullups + 5 renegade rows

METCON

• AMRAP8

  5 lateral lunges each leg with a KB

  10 American KB swings

  53/35

  **Lunges are with your KB held in the goblet position

SPEAKEASYSWEAT

• EMOM20:
  1- 12 KB Sumo DL High Pull + 6 Push Ups
  2- 15 Box Jumps
  3 & 4- 12/15 Assault Bike Cals + 12 Hollow Rocks

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 15 Min to build to a heavy Single Front Squat

METCON

• For time:

  50 burpee box jump overs

  50 HSPU

  **Every 2 mins 20 double unders

SPEAKEASYSWEAT

• 10 RFT:
  200m Run
  20 Double Unders
  5 Burpee Pull-Ups

AFTER PARTY

• 2 Rounds:
  • “21’s”
    • Rest 1:00

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Shoulder Press
  • 5-3-3-1-1-1

METCON

• “ANNIE”
  • 50-40-30-20-10
    • Double Unders
    • Sit Ups

SPEAKEASYSWEAT

• 4:00 On, 1:00 Rest x 6 Rounds

  400m Run

  Odd Rounds: Max Wall Walks

  Even Rounds: Max Double Unders