Emmy Simpkins

Today’s Workout

Conditioning

• 30 Rounds For Time:
  • 1 Power Clean (~60%)
    3 Front Squats
    5 Burpees over the Bar

Today’s Conditioning

• 2:00 on/2:00 off x5
  • 200m Run
    6 DB Box Step Overs
    Max Devil Press in remaining time

Today’s Workout

• For Time
  • 500m Run with KB
    50 KB Swings
    50 Goblet Lunges
    400m Run with KB
    40 KB Swings
    40 Goblet Lunges
    800m Suitcase Carry

Todaze’s Workout 

Weightlifting

• 4 Rounds for QUALITY:
  • 10 Goblet Curtsy Squats
    10 Renegade Rows (no push up)
    1:00 Plank

Conditioning

• Every 3:00 x5
  • 20/15 Calorie Machine
    40 Squats

Today’s Workout

Conditioning

• 5 Rounds for Time:
  • 500m Run
    10R/10L Alternating DB Hang Clean and Jerks
    50m R OH Carry
    50m L OH Carry

Today’s Workout

Strength

• 5 x 8 Reps @ 50% with a :3 Negative
  • Superset with 3 High Box Jumps

Conditioning

• EMOM12:
  Odd- 5 Hang Power Cleans + 10 Front Rack Lunges
  Even- Max Box Jump Overs

Today’s Workout

Conditioning

• For Time, AS FAST AS POSSIBLE:
  • 20 DB Thrusters
  • 20 V Ups
  • 20 Calorie Machine
  • 20 Burpees over DBs
  • 20 Calorie Machine
  • 20 V Ups
  • 20 DB Thrusters

Today’s Workout

Strength

• Bent Over Row Anarchy
  • 10 Bent Over Rows + :10 Hold
    9 Bent Over Rows + :9 Hold
    8 Bent Over Rows + :8 Hold
    …etc. etc.

Conditioning

• AMRAP15:
  • 30 Double Unders
    20 Push Ups
    10 Power Snatches

Today’s Workout 

“Morrison”

• 50-40-30-20-10
  • Wallballs
  • KB Swings
  • Box Jumps

Today’s Workout

Pump

• 5 x 10R/10L DB Bench Press
  • Superset with 8R/8L DB Rows

Conditioning

• 15:00 Max Calorie Row/Ski