Emmy Simpkins

Today’s Workout

• Complete For Time with a Partner:
  • 100 Calorie Row/Ski
    80 Alternating DB Hang Clean and Jerks (50/35#)
    60 Single Arm Devil Press
    400m OH Carry (in 100m increments, R/L arm)
    20 Calorie Assault Bike EACH
    400m OH Carry (in 100m increments, R/L arm)
    60 Burpees over DB
    80 Abmat Sit Ups
    1000m Run

Today’s Workout

Weightlifting

• Power Clean + Clean
  • EMOM10: Build to a heavy complex for the day

Conditioning

• AMRAP11, you go/I go style:
  10/7 Calorie Assault Bike
  10 Wallballs (20/14#)

Today’s Workout

• AMRAP25:
  • 500m Row/Ski
    5R/5L Single Arm DB Thruster (50/35#)
    10 Handstand Push Ups
    20 DB Step Ups (24/20″)

Today’s Workout

• Every 10:00 x3
  800m Run
  50 Double Unders
  15 Toes to Bar
  9-6-3 Deadlifts

RX: 225/155, 245/165, 275/185#
CRX: 275/185, 315/225, 335/245#

Today’s Workout

Strength

• TABATA:
  – Strict Pull Ups
  – Alternating DB Curls
  – Arnold Z Press
  – Weighted Sit Ups

Athletes will go Pull ups to Z Press to Weighted Sit Ups. You WILL NOT do all 8 rounds of pull ups, and then 8 rounds of z press…etc.

Conditioning

• For Time:
  50 Box Jump Overs (24/20″)
  400m Run

Today’s Workout 

• 6 Rounds For Time:
  • 7 Burpees over the Bar
  • 8 Front Rack Lunges
  • 9 Front Squats

*Add weight every 2 Rounds

RX: 115/75#, 135/95#, 155/105#

Today’s Workout

Conditioning

• AMRAP24:
  • 15 Calorie Row/Ski
    50m Farmers Carry R AHAP
    50m Farmers Carry L AHAP
    13 Toes to Bar

And 1 Calorie to the Row/Ski every round 

Today’s Workout

• 10 Rounds:
  • :25 Max Calorie Assault Bike
    10-1 Deadlifts (Building)
    *200m Run After Every set

Today’s SWEAT Workout

• AMRAP25
  • 2 Burpees
    1 DB Squat Clean Thruster
    250m Ski
    Rest :20
    *add 2 Burpees and 1 Sq Cl Thruster Every Round

Today’s Workout

• For Time:
  • 42-30-18
    Wallballs (20/14#)
    DB Snatch (50/35#)
    *100 Double Unders after every set

Today’s Workout

In observance of Labor Day, we will have a modified schedule. 7:00am, 8:30am, 10:00am.

“Glen”

• For Time
  • 30 Clean and Jerks (135/95#)
  • 1 Mile Run
  • 10 Rope Climbs
  • 1 Mile Run
  • 100 Burpees