Emmy Simpkins

Today’s At Home Workout

Strength

• 5 Rounds
  • 5 Dips
    5R/5L Prone Rows
    20sec Hollow Hold

Dip/Row Tempo: 32×1
Get creative for dips. Boxes, L-Counter Top, Bench, etc…

Conditioning

• For Time:
  • 80-60-40-20
    Jumping Lunges
    40-30-20-10
    Pushups

Today’s At Home Workout

• EMOM30
  • 1st: 7 SA Deadlifts + Farmer Carry (Right)
    2nd: 7 SA Front Squats + Rack Carry (Right)
    3rd: 7 S2OH + OH Carry (Right)
    4th: 7 SA Deadlifts + Farmer Carry (Left)
    5th: 7 SA Front Squats + Rack Carry (Left)
    6th: 7 S2OH + OH Carry (Left)

Today’s At Home Workout

• AMRAP20
  • 10 HSPU or Piked Pushups
    20 SDHP
    30 Cross Body Mtn Climbers (2 for 1)

If you struggle with HSPU/Piked Pushups, you may reduce the reps or go to a standard HR Pushup.
Sumo Deadlift High Pull should be moderate-light weight that can be performed 1-2 sets.

Today’s At Home Workout

Conditioning

• 2:00 work, 2:00 rest x 5 Rounds
  • 20 DB Box Step Ups
    Max Burpee Box Jump Overs w/ remaining time

If you don’t have a box, get creative. Use the 2nd step on a staircase, plates, a piano stool etc… just make sure it’s footing is secure.
For BBJO, sub with burpees over an object of your choosing.

After Party

• AMRAP2
  • Cry Babies

Today’s Workout

Strength

• 4 Rounds
  • 5R/5L Single Leg Deadlifts
    5R/5L Z-Press
    :15R/:15L Single Leg Wall Sit

SLDL/Z-Press Tempo: 31×1 (3 sec negative)

Conditioning 

• 10 Rounds
  • 30 Double Unders
    5R/5L Hang Power Clean and Jerk

Scaling/Mods:
Double Unders:
– 2x Singles
– Side to Side Hops Over PVC/Broomstick
– Double Tap Drill
Clean and Jerks:
– Use a single DB/KB if possible
– If you don’t have a DB/KB, use a lightweight barbell (95/65#) for 8 Reps.

Today’s At Home Workout

• TABATA:
  – Pull Ups
  – Push Ups
  – Sit Ups
  – Alternating DB Hang Snatches

  There is no rest between movements

*Only count your LOWEST round of each movement

If you do not have a pull up bar:
1. Barbell/DB/KB Bent Over Rows
2. Single Arm Rows (alternate arms every round)
3. If you have rings, Ring Rows
4. Get Creative

If you do not have a KB/DB for Snatches:
1. Sandbag over the Shoulder
2. Hang Power Cleans (light!)
3. Box Jumps

After Party

• Accumulate a 5:00 Plank

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