Emmy Simpkins

Today’s At Home Workout

Nutrition challenge Workout 

• 2 Rounds For Time:
  • 400m Run
  • 50 Squats
  • 25 Burpees

Today’s At Home Workout

• 5 Rounds, Rest 1:00 between rounds
  • 30 Goblet Squats
    20 Jumping Lunges
    10 Handstand Push Ups/Pike Push Ups
    1:00 Wall Sit

Rest 1:00 Between Rounds

If you have a barbell, perform front squats and front rack lunges. Choose a weight that will allow you to perform squats and lunges in 1-2 sets

Weightlifting/Pump

• 5 Rounds NOT For Time:
  • 10 Bench Press
    10 down to 1 Bent Over Row Anarchy

If you don’t have a bench/rack for bench press, perform: 

1. Dual DB/KB Floor Press
OR
2. Single Arm DB/KB Floor Press

Bent Over Row Anarchy=
10 Bent Over Rows + :10 Active Hold
9 Bent Over Rows + :9 Active Hold
8 + :8…7 + :7…etc. etc.

1 Round=
10 Bench Press + 10-1 BOR Anarchy

So you will be doing a total of FIVE (5) 10-1 Bent Over Row Anarchy

After Party

• 3x
  • 10 Front Raises
    10 Lateral Raises
    20R/20L Halos

Today’s At Home Work0ut

• AMRAP4:
  • 50 Weighted Lunges, alternating
    40 DB/KB Snatches
    30 Burpees
    20 Alternating Devil Press
    1 Mile Run

Rest 2:00

• AMRAP8:
  • 50 Weighted Lunges, alternating
    40 DB/KB Snatches
    30 Burpees
    20 Alternating Devil Press
    1 Mile Run

Rest 2:00

• For Time:
  • 50 Weighted Lunges, alternating
    40 DB/KB Snatches
    30 Burpees
    20 Alternating Devil Press
    1 Mile Run

Today’s At Home Workout

Conditioning

• 5 Rounds for Time:
  • 500m Row/Ski or 1000m Bike
    400m Run
    If you have a weight vest, wear it

If you do not have a rower, ski, or bike:
– Perform 2:00 of Mountain Climbers
– Perform 2:00 of Burpees
– Perform 100 Double Unders or 300 Single Unders

After Party

• 5x
  10 Hollow Rocks
  10 V Ups
  10 Hollow Rocks

Monday Virtual Class Schedule

7:15am Endurance WOD w/ Emmy Simpkins

8:30am Yoga w/ Jenn Phillips

4:30pm Speakeasy Starters/Speakeasy PE

7:00pm Bedtime Abs w/ Jess Adamko

CLICK HERE TO JOIN

Today’s At Home WOD

• 4 Rounds for Time:
  • 25 Burpees
    15 Toes to Bar

If you don’t have a pull up bar, perform Broomstick V Ups.

You can also do DB V ups. Hold a DB on the ends and perform V Ups. Choose a weight that will allow you to complete v ups in 2-3 sets when fatigued.

There will be no programmed workouts for Sunday as of now. Instead, we want to give YOU the opportunity to show us your creativity, and win some prizes!

Here are the rules:

1. Create your own workout
2. Post and tag @crossfitspeakeasy #speakeasygohard #cfse #sundayopengym
3. Workouts will be reviewed Sunday evening (MUST USE TAG AND HASHTAGS ABOVE TO BE ELIGIBLE)
4. ONE Weekly Winner gets a gift card to one of our local small businesses!

Good Luck!

Today’s At Home WOD

• 30:00 Max Distance Row/Run/Ski/Bike

  *Every 3:00 starting with 0:00 perform:
  10 Push Ups
  10 Jump Squats + :10 Squat Hold

Today’s At Home WOD

Strength

• 4x
  8R/8L Single Arm Press w/ :3 Negative
  10R/10L Single Arm Row w/:3 Negative
  15 Hollow Bock Rocks

Conditioning

• Every 4:00 x5
  • 250m Row/Ski or 500m Bike
    8R/8L Single Arm DB/KB Hang Clean and Jerk
    10 V ups

If you don’t have a Row/Ski or Bike. You may Run 200m or perform 15 Burpees

Use a weight you can go unbroken on the C&J. If you don’t have a DB or KB, get creative! Post your creativity!

Today’s At Home WOD 004

• EMOM24:
  1- :45 Double Unders
  2- 10 Pistols
  3- Max Reps Burpees
  4- Rest

Score= Total Double Unders + Total Burpees

*If you did yesterday’s lunges, please sub out pistols for Push Ups (10-15 Reps)

*If you don’t have pistols, scale:
1. Pistols to an object
2. Weighted Reverse Lunges
3. 5R/5L Single leg box step downs
4. Close stance squats
5. Heel Hook

CoolDown

2:00 Couch Stretch/Saddle Stretch each Leg
2:00 Pigeon Stretch each leg