Emmy Simpkins

SPEAKEASYCROSSFIT

STRENGTH

• 3 Sets, alternating movements
  • Barbell Bentover Row x 10-12
  • DB Lat Pull Overs x 12-15

METCON

• 5 RFT:
  15 KB swings 53/35
  20 goblet lunges (10 per leg)

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Squat 3 x 5
  • All sets should be completed at heaviest set from last week

METCON

• 3 rounds for time:
  500m run
  10 Clean and Jerk 95/65
  10 Burpee over bar
  10 cal ski
  :60 rest

SPEAKEASYSWEAT

• 50-40-30-20-10
  • Alt DB Snatch (50/35#)
  • Air Squats
  • Alt V-Ups
  • *400m Run After Each Round

SPEAKEASYCROSSFIT

SPEAKEASYSWEAT

• 1K Row
  30 Burpees To A Target
  500m Ski
  30 Burpees To A Target
  1K Row

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 4×6 Push Press

METCON

• “Jackie”
  • For Time
    • 1000m Row
    • 50 Thrusters (35/45#)
    • 30 Pull Ups

SPEAKEASYSWEAT

• 10 Rounds:

  10 Wall Balls (20/14#)
  25 Double Unders

  Cash Out-
  100 Abmat Situps

SPEAKEASYCROSSFIT

METCON

• AMRAP8:
  15 Wall balls 20/14
  12 OH lunges with wall ball (6 per leg)
  9 Toes to bar

  2 min rest

  AMRAP8:
  (With a partner)
  Partner 1: 200M run
  Partner 2: Wall sit
  *Switch on 200m runs

  2 min rest

  AMRAP8:
  15 cal bike
  12 cal ski
  9 push ups

SPEAKEASYSWEAT

• 1K Run

  Into 3 Rounds Of:
  6 Alt Devils Press (50/35#)
  12 DB Box Step Overs
  18 Pass Throughs

  1K Run

SPEAKEASYCROSSFIT

STRENGTH

• Every 2 mins x 10 rounds:
  Rounds 1-4: 3-5 Strict weighted pull ups
  Rounds 5-7: 7-10 Strict BW pull ups
  Rounds 8-10: 10-12 Kipping pullups

METCON

• For time:
  50 Double unders
  25 DB push press (R)
  15 Burpees to target
  25 DB push press (L)
  50 Double unders

  Rx 50/35

SPEAKEASYSWEAT

• EMOM25:
  Min 1: 2 Rope Climbs
  Min 2-3: 200m Medball Run (20/14#)
  Min 4: 10 Medball Cleans
  Min 5: Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 5×5 Front Squat

METCON

• EMOM16:
  Min 1: 12 cal Ski
  Min 2: 9 Dual KB front squats 53/35
  Min 3: 6 HSPU
  Min 4: 3 DL as close to final front squat weight as possible.

SPEAKEASYSWEAT

• 8 Rounds:
  15 Heavy Russian Swings
  10 Push-Ups
  5 Strict Pull Ups
  :20 Assault Bike Sprint

  Rest :90

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 Rounds:
  • 3 Bench Press @ 80% + Max Reps at 50%

METCON

• 10 x 200m Run
  • Odd Rounds- with MB/SB
  • Even Rounds- w/o

SPEAKEASYSWEAT

• Every 4:00 x 6 Rounds
  100m Run
  10 Cal Row
  10 Burpees Over Rower
  100m Run

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 10 Rounds
  • 3 Back Squats @80%
    • Superset with:
      • Odd Rounds: 1:00 Front Rack SB Hold + 5 SB Over the Shoulder
      • Even Rounds: 10 Alternating Gorilla Rows AHAP

SPEAKEASYSWEAT

• 6 Rounds:
  50 Double Unders
  25 Situps

  *Every 2:00 beginning at 0, perform 10 DB Hang Clean and Jerks.