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Emmy Simpkins

10.6.22- Thursday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Every 3:00 x 3, 10 Back Squats
    • Use heaviest set of 10 weight from 9/23/22

METCON

  • AMRAP12:
    2 Wall Walks
    50′ Sled Push AHAP
    1 Rope Climb (Legless if able)
    Rest :30

SPEAKEASYSWEAT

  • Buy In:
    1 Mile Run

    5 Rounds
    10 Burpee Pull Ups
    16 DB Box Step Overs

    Cash Out:
    75 Situps

10.5.22- Wednesday

By WODNo Comments

SPEAKEASYCROSSFIT

METCON

  • Athletes will work through as many reps as possible in 4:00:
    30/20 Calorie Row/Ski
    2 Power Cleans (185/135#)
    30 Toes To Bar
    3 Power Cleans
    40 Burpees
    4 Power Cleans
    50 Step Ups (24/20″)
    5 Power Cleans

    Rest 2:00

    Athletes will then start back at beginning and work through as many reps as possible in 8:00

    Rest 2:00

    Athletes will then start back at beginning and work through then entire workout FOR TIME

SPEAKEASYSWEAT

  • 6 RFT

    500m Row
    10 Ring Dips
    :25 Side Plank (L)
    :25 Side Plank (R)

10.4.22- Tuesday

By WODNo Comments

SPEAKEASYCROSSFIT

METCON

  • 14 Sets
    Odd Rounds: 4 High Box Jumps + :8 Assault Bike SPRINT
    Even Rounds: 3 Heavy Deadlifts (touch n go) + :8 Assault Bike SPRINT

    Rest 1:30 Between Rounds

SPEAKEASYSWEAT

  • EMOM24
    1: 3-4 Wall Walks
    2: 40 Double Unders
    3: Max Goblet Squats
    4: Rest

10.3.22- Monday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Back Rack Lunges for load:
    #1: 6 reps
    #2: 6 reps
    #3: 6 reps
    #4: 6 reps

METCON

“Devil Down Under”

  • For Time:
    10-8-6-4-2 Devil Press (2×50#/2×35#)
    50 Double Unders

SPEAKEASYSWEAT

  • AMRAP22
    12 Dual DB Deadlift
    9 Dual DB Hang Power Cleans
    6 Dual DB STOH
    100′ Sled Push

9.29.22- Thursday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Every 2:30, 5 Back Squats (Building every other round) for 6 Rounds

METCON

  • 20/15 Cal Assault Bike
    200′ Sled Push (+70/+45)
    10 Sandbag Over Shoulder

SPEAKEASYSWEAT

  • Every 2:30 x10
    3 Dual DB Devil Press
    30 Double Unders
    10 Wallballs

9.28.22- Wednesday

By WODNo Comments

SPEAKEASYCROSSFIT

  • 400m Run at the start of each round
    21-15-12-9-6-3 of:
    Unbroken Shoulder to Overhead (Build)

SPEAKEASYSWEAT

  • Rowling!

    10 Rounds
    200m Row/Ski Sprint

    Between every round, perform:
    12 DB Plank Passes
    12 Hollow Rocks

9.27.22- Tuesday

By WODNo Comments

SPEAKEASYCROSSFIT

SKILL

  • 15 Minutes reviewing the kip and muscle up progressions. If you do not yet have strict pullups, you will be focusing on tightening up your kip and working Muscle Up drills on the low rings.

METCON

  • For Time:
    • Double Unders
      20-40-60-80-100
      Muscle Ups
      2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

  • AMRAP20

    400m Run
    10 Dual DB Bench Press
    20 Abmat Sit-Ups

After Party

  • 3 Rounds
    20 Alt. Hammer Curls
    Rest :30

9.26.22- Monday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Front Squat
    • 1 x 3
    • 2 x 2
    • 3 x 1

METCON

  • AMRAP10
    • 5 Power Cleans (135/95#)
      10 Wall Balls (20/14#)

SPEAKEASYSWEAT

  • 6 Rounds

    25 American Swings
    50′ Walking Lunge
    2 Rope Climbs