Emmy Simpkins

Today’s Workout

Conditioning

• AMRAP30, with a partner:
  • 6 Rope Climbs
  • 19 Burpees Over the Bar
  • 18 Deadlifts (275/185#)
  • 65 Wallballs (20/14#)

Today’s Workout

Strength

• 3 Position Clean (Every :90 x6)

Conditioning

• “Grettel”
  • 10 Rounds for time:
    • 3 Clean and Jerks (135/95#)
    • 3 Burpees over the Bar

Today’s Workout

Strength

• 5 x 3 Back Squat (75-80%)

Conditioning

• 4 Rounds
  10/8 Cal Assault Bike
  50′ Sled Push (AHAP)
  50′ Sled Drag
  20sec Wall Sit

Today’s Workout

Strength

• 10 x 2 Weighted Pull Ups
  • 15 Hollow Rocks after every set

Conditioning

• For Time:
  • 100 Double Unders
    21 Pullups
    100 Double Unders
    15 Chest to Bar Pullups
    100 Double Unders
    9 Muscle Ups

Today’s Workout 

Strength 

• 10-8-6-4-3 Push Press + Front Rack Lunge

Conditioning 

• 5 Rounds For Time:
  • 500m Row
  • 7 Thrusters (135/95#)

Today’s Workout

Conditioning

• CrossFit Games Open 20.2
  •  AMRAP20:
    • 4 DB Thrusters (2×50/2×35#)
    • 6 Toes to Bar
    • 24 Double Unders

After Party

• Tabata Couplet:
  DB Plank Passes
  Leg Lifts over DB

Speakeasy SWEAT

• EMOM30
  1. Cal Assault Bike
  2. Alt Push Presses
  3. Alt Gorilla Rows
  4. V-Ups
  5. Rest

Today’s Workout 

Skill: Rope Climb Review

Conditioning:

• 4 Rounds for Time:
  • 400m Run
  • 40 Air Squats
  • 4 Rope Climbs

Today’s Workout 

Skill

• Toes to Bar Review

Conditioning 

• AMRAP10:
  • 10 Hang Power Cleans
  • 10 Pistols
  • 10 Toes to Bar
• 10:01-15:00
  • Find a Heavy Hang Clean

Today’s Workout

Strength

• 5 x 3 Deadlift (Building)

Conditioning

• 10-20-30-40-50
  Double Unders
  DB Alt Hang Power Snatch (50/35#)
  Situps

Today’s Workout 

Partner Conditioning

• 5 Rounds Each, Relay Style
  • 10/7 Calorie Assault Bike
  • 15 Wallballs
• 5 Rounds Each, Relay Style
  • 50 Double Unders
  • 10 Front Rack Lunges
  • 5 Shoulder to OH