Public Whiteboard

Components

Frank the Tank

Settings

Workout

Frank the Tank

Warm-up

10/8 Calorie Bike
5 Inchworms
10 Burpees
10 Toy Soldiers
15 GHD Hip Extensions
15 Banded Face Pulls
15 Wall Squats
20 Banded Glute Bridges
10 Wall Balls

Metcon

Frank the Tank (3 Rounds for reps)

--Round 1--
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

--Round 2--
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

--Round 3--
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Make sure you have a gradient where the start of every round is fine for you to complete the 12/9/6 reps unbroken on the deadlift to start. Performing singles or breaking it up should constitute a drop in weight. Be smart about this. Wall Ball weight should be kept to a weight in which you can perform at least 20 reps unbroken to start.

Whiteboard:

Saturday, February 09, 2019

Male Clients