Emmy Simpkins

SPEAKEASYCROSSFIT

METCON

• With a partner

  AMRAP12:
  Alternating rounds of:
  Partner 1 – 200m run
  Partner 2 – Loaded hang from pullup rig
  *Hangs can be done with a DB between the legs or belt

  Rest 3 mins

  AMRAP10:
  Alternating full rounds of:
  9 pushups
  6 burpees over bar
  3 Power cleans 95/65

  Rest 3 mins

  For Time:
  100 Backsquats from the rack 185/155
  *Partners can accumulate reps as necessary

SPEAKEASYSWEAT

• AMRAP25:

  6 Burpee Box Jump Overs

  9 Pull-ups

  12 Dual DB Front Squat

  15 Abmat Sit-ups

SPEAKEASYCROSSFIT

STRENGTH

• Bent Over Row/ Banded Tricep press
  Alternating max effort sets of each movement starting with your bent over rows. Rest 2 minutes between sets, 3 sets each.
  **Bent over rows are with a prone grip on a barbell at a weight that allows for max effort sets in the range of 12-20 reps
  ** Banded tricep press downs are done with a band attached to the rig, with a resistance that allows for sets within the 15-25 rep range

METCON

• 6RFT:
  15/10 cal ABSOLUTE SPRINT on rower
  3 HEAVY deadlifts (75-85% of 1RM)
  Rest :60 between rounds

SPEAKEASYSWEAT

• 2 RFT:50 Cal Row

  50 Alt DB Snatch

  50′ OH Walking Lunge (L)

  50′ OH Walking Lunge (R)

• Afterparty

  Accumulate :90 L Hang

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• E2MOM: Front Squats
  • 1-4: 5 Reps
  • 5-7: 3 Reps
  • 8-10: 1 Rep

METCON

• For Time:
  30-20-10
  Cals on ass bike
  Pull ups
  Shoulder to Overhead
  (95/115/135)
  (65/85/95)

SPEAKEASYSWEAT

• 21-15-9-15-21

  Assault Bike Calories

  Heavy Russian Swings

  V-Ups

• Afterparty Tabata

  Wall Sit Hammer Curls

  *You will perform alternating hammer curls during the wall sit

SPEAKEASYCROSSFIT

SPEAKEASYSWEAT

• On a 28:00 Running Clock Complete:

  2k Run
  2 Rope Climbs
  1k Run
  4 Rope Climbs
  500m Run
  6 Rope Climbs

  Max Hand Release Push-Ups In Remaining Time

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 Sets:
  • 5 Push Press + Max Effort Push Jerks
    • **Push press weight should be close to your 4×4 sets from last week. After your 5th push press continue set with push jerks to near failure. Rest as needed between working sets

METCON

• 5 Rounds For Time:
  • 15/12 Calorie Assault Bike
  • 6 Deadlifts (255/185#)
  • 3 Wallwalks
    • Rest 1:00 b/w Rounds

SPEAKEASYSWEAT

• 4:00 On, 1:00 Rest x 5 Rounds
  5 Dual DB Devils Press
  100′ Sled Push
  10 Cal Ski
  Max ABMat Sit Ups In Remaining Time

SPEAKEASYCROSSFIT

METCON

• AMRAP35:

   

  • 800m Run
  • 500m Row/Ski
  • 1:00 Double KB OH Hold (53/35#)
  • 200m Farmers Carry

SPEAKEASYSWEAT

• AMRAP25
  9/12 Calorie Assault Bike
  6 Renegade Rows
  12 Dual DB Front Rack Step Ups
  :20 Hollow Hold

SPEAKEASYCROSSFIT

STRENGTH

• EMOM16:
  • Odd rounds: 5 Croc rows per side AHAP

    Even rounds: 5 Seated single arm DB presses per side AHAP

METCON

• AMRAP6: Ascending reps by 2’s
  • Wallballs (20/14#)
  • Toes to Bar
• Rest 2min
• AMRAP6: Ascending reps by 2’s
  • KB Snatches (53/35#)
  • Goblet Squats
• Rest 1min
• AMRAP2: KB Swings

SPEAKEASYSWEAT

• 4 Rounds
  500m Row
  30 Single Arm DB Thruster
  50 Double Unders

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 4 x 3 Front Squats

METCON

• For Time:
  • 10-8-6-4-2 Thrusters (135/95#)
  • 20-40-60-8-100 Double Unders

SPEAKEASYSWEAT

• 7 Minute Max Burpee To Target

  Rest 3:00

  AMRAP7
  100m Run
  20 Jumping Lunges (10 each leg)
  10 Hanging Knee Raises

  Rest 3:00

  7 Minute On Machine @70-75% Effort

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 4×4 Push Press

METCON

• 21-15-9
  Dual DB box step overs 50/35
  Ring Dips

SPEAKEASYSWEAT

• 3 Rounds:
  50 Cal Row
  40 KB Goblet Squats
  30 Strict Sit-Ups
  20 American Swings
  Max Plank Hold
  Rest 1:00

SPEAKEASYWEIGHTLIFTING 7pm

SPEAKEASYCROSSFIT

METCON

• EMOM30
  1. 12/10 Assault bike cals
  2. 6 Sandbag over shoulder + 6 T2B
  3. 6 Sandbag squats + 3 BMU
  4. 35 – 50 double unders

  **Scale bar muscle ups for pullups or ring rows + ring dips