Public Whiteboard

Components

Frank The Tank

Settings

Workout

Wednesday

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.” To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle. The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same. Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.

Skill/Strength

Metcon (No Measure)

5 Rounds:
1 Minute ME DU
30 foot Handstand Walk (scale=4 wall walks)

Score= total DU completed

Metcon

Frank The Tank (3 Rounds for reps)

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

Rest 5 Minutes

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

Rest 5 Minutes

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

STIMULUS
-"Frank the Tank" is a repeat workout from January 16, 2019
-Each interval begins with a buy-in of wallballs that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-The score for each section is total rounds and reps of deadlifts and bar facing burpees
-Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

STRATEGY
-Whenever there is rest built into a workout, we're looking to keep moving for as much of the work station as possible
-Let's aim for large sets of wallballs and deadlifts today, as these are the movements that we'd stop moving on
-Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)
-With the wallball number and rep number dropping over the 3 parts, let's aim to improve your rounds and reps with each

Here are some wallball break-up options:

Set of 50
2 Sets: 25-25
3 Sets: 25-15-10

Set of 35
2 Sets: 20-15
3 Sets: 15-10-10

Set of 20
2 Sets: 10-10
3 Sets: 8-7-5

Whiteboard:

Wednesday, August 21, 2019

Male Clients