Emmy Simpkins

SPEAKEASYCROSSFIT

METCON

• 2 Rounds for Total Reps Each Round

  5:00 Row/Ski/Bike
  4:00 Strict Pull Ups
  3:00 Toes to Bar
  2:00 Clean and Jerks (135/95#)
  1:00 Rest

SPEAKEASYSWEAT

• 1000m Run

  15 Rounds:
  5 Strict Pullups or Ring Rows
  10 Pushups

  1000m Run

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Every 2:00 x8
  • 8 Deadlifts @ 30% @81×1

METCON

• For Time:
  30 Calorie Assault Bike
  20 DB Box Step Ups (50/35#) (24/20″)
  10 Single Arm Alt Devil Press

SPEAKEASYSWEAT

• AMRAP25
  1000m Assault Bike
  15 Wall Balls
  20 Alt DB Hang Snatches
  25sec L-Hang (break up as needed)

SPEAKEASYCROSSFIT

METCON

• EMOM30:
  1- 12/9 Calorie Assault Bike
  2- 1:00 Plank
  3 + 4- 100′ Sled Push + 20 Squats
  5- Rest

SPEAKEASYSWEAT

• Every 5:00 x 6 Rounds
  500m Run
  Odd Rds: Max Rope Climbs
  Even Rds: Max Situps

SPEAKEASYCROSSFIT

METCON

• 10 Rounds:
  500m Row/Ski
  1:00 Front Rack SB Hold
  1:00 Rest

SPEAKEASYSWEAT

• AMRAP20
  12 Alt Gorilla Rows
  12 Alt Push Press
  12 Box Jumps

  From 22:00 -26:00
  Tabata Couplet
  DB Plank pass
  Leg Lifts over DB

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 Rep Max Weighted Strict Pull Up
  • After 3RM, complete 3 sets of Max Reps at Bodyweight. Rest 1:00 between attempts

METCON

• AMRAP18:
  100m Farmers Carry (2×50#/2×35#)
  12 Chest to Bar Pull Ups
  6 DB Push Press
  3 Devil Press

SPEAKEASYSWEAT

• 10 Rounds
  10/7 Cal Assault Bike
  10 Burpees
  10 Hollow Rocks

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Deadlift 8 x 8 @81×1 @40%

METCON

• 3 Rounds For Time:
  • 400m Run
    21- 15- 9 Front Squats
• 21- (155/105#)
  15- (185/135#)
  9- (225/155#)

  *from the ground

SPEAKEASYSWEAT

• 3 Rounds
  • 50 Russian Swings
    25 Pushups
    50 Jumping Lunges
    25 V-Ups

SPEAKEASYCROSSFIT

METCON

• Metcon (Time)

  You go/I go

  21 Deadlifts (225/155#)
  21 Box Jumps (24/20″)

  400m Run (Together)

  15 Deadlifts (275/185#)
  15 Burpee over Bar

  400m Run (Together)

  9 Deadlifts (315/225#)
  9 Burpee Box Jump Overs

  400m Run (Together)

SPEAKEASYCROSSFIT

METCON

• Every 2:00 x 10
  • 12 Wallballs (20/14#)
  • 2 Wallwalks
  • Max Cal machine in remaining time
    • Score= total calories

SPEAKEASYCROSSFIT 

METCON

• For Time:
  • 200m R shoulder SB Carry
  • 200m L shoulder SB Carry
  • 200m Front Rack SB Carry
  • 30 SB over shoulder
  • 40 Toes to Bar