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Poker Face

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Workout

Wednesday

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time. Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind. It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Metcon

Poker Face (3 Rounds for reps)

"Poker Face"
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats MRx:85/55, Rx:115 / 85
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats MRx:95/65, Rx:135 / 95
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats MRx: 115/85, Rx:155 / 105 lb
6 Burpee Box Jump Overs (24"/20")

Modifications
400 METER RUN
- 500/400m Row
- 400m/300m Ski
- 1000m/800m Bike

FRONT SQUAT
- Reduce Weight
- Sub Dumbbells

BURPEE BOX JUMP OVER
- Bar Facing Burpee
- Burpee to Target (12")

Movement Prep
Practice Round (At Opening Weight):
100m Run
3 Front Squats
3 Burpee Box Jump Overs

Stimulus
- Conditioning Category: Sprint
- Last time we completed this workout was 7.22.2020
- Even with the weight increasing each round, we should be able to complete each set of front squats unbroken.
- We will record the rounds plus reps of each couplet and total them.
- The run does not count in our scoring
- Score: Rounds + reps with our overall score being the sum total.

Strategy
THE BIG TAKEAWAYS
1. It's not worth pushing the run if we can't get right to work immediately after. Find a pace that allows us to get right to work on the barbell.
2. There is not need to rush through the squats. We are looking for smooth and controlled reps with full range of motion (hips below knees in the bottom, hips open shoulders upright at the top).
3. Let's stay smooth to "recover" on the burpee box jump overs.
4. With 5 minutes of rest between rounds, we can feel comfortable pushing these intervals hard.

Body Armor

4 Sets for Quality: (No Score)
50ft. Single Dumbbell Overhead Walking Lunge

Stationary Lunge Modification: 50ft = 15 Stationary Lunges

Stimulus
- Move for technical proficiency.
- Alternate arms each set for a total of two per side.
- Rest as needed between sets.

Modifications
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
- Front Rack
- Sub Kettlebell

Whiteboard:

Wednesday, July 21, 2021

Male Clients