Public Whiteboard

Components

"Frank The Tank"

Settings

Workout

05/12/2021

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script. Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Warm-up

See Coaches Board

"Frank The Tank" (AMRAP - Rounds and Reps)

AMRAP 5:
50 WB Buy-In
12 Deadlift (185 / 105 lb),
12 Bar-Facing Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 Deadlift (205 / 125 lb),
9 Bar-Facing Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 Deadlift (225 / 145 lb),
6 Bar-Facing Burpees

WB 20/14

Stimulus
- Conditioning Category: Sprint
- The first barbell should be on the lighter side. Something you could complete 20+ reps unbroken when fresh.
- The second barbell should be slightly heavier. Something you could complete 15+ reps unbroken when fresh.
- The last barbell will be slightly heavier than the second barbell. Something you could complete 10+ reps unbroken when fresh.
- The ball should be a weight we could complete 20+ reps unbroken when fresh for all 3 intervals.
- Score: Rounds + Reps total for all 3 rounds

Rowing Intervals (No Measure)

On the Minute x 12:
Min 1 - 21/18 Calorie Row
Min 2 - 18/15 Calorie Row
Min 3 - 15/12 Calorie Row

Min 4 - Rest

Min 5 - 21/18 Calorie Row
Min 6 - 18/15 Calorie Row
Min 7 - 15/12 Calorie Row

Min 8+9 - Rest

Min 10 - 21/18 Calorie Row
Min 11 - 18/15 Calorie Row
Min 12 - 15/12 Calorie Row

Stimulus
- Great for information to have when we have rowing workouts in the future.
- Pay close attention to how each round feels and what your pacing looks like.
-this no measure BUT take notes on each minute of row for your own record.

Whiteboard:

Wednesday, May 12, 2021

Male Clients