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Emmy Simpkins

4.7.20- Tuesday

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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

4.6.20- Monday

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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)

4.3.20- Friday

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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.

4.2.20- Thursday

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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

4.1.20- Wednesday At Home

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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.

 

3.31.20- Tuesday

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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

3.28.20-Saturday

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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

 

3.27.20- FRIDAY PUMP

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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

3.26.20- Thursday AT HOME

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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