"Poker Face"

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24"/20")

 

Rest 5 Minutes

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24"/20")

 

Rest 5 Minutes

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24"/20")

 

WORKOUT BRIEF

We'll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a "buy-in" 400 meter run

This run only happens once to start each interval

In the remaining time, you'll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

If you're short on equipment, stagger athletes on opposite 5-minute intervals

 

FRONT SQUATS

• The weight starts low and the reps start high in the first interval
• From there, the weight will increase and the reps will decrease
• This ideally allows you to complete a similar (rounds + reps) score with each interval
• These should all be weights and rep schemes that you are comfortable completing unbroken today
• You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

• We'll face the box in the burpee instead of moving laterally
• You can jump-up or step-up out of the burpee, but should jump onto the box
• There is no need to stand to full extension on top of the box

 

WARM-UP

20 Seconds Each

Jog In place
Active Spidermans 
Slow Air Squats
Mountain Climbers 
Lateral Squats

Butt Kickers in place
Frog Hops
Box Step-ups (Low Box)

High Knees in place
Push-up to Down Dog 
Lateral Box Step-overs
Slow Burpees
Box Step-ups

 

MOBILITY – Pigeon Pose on Box – 30s each

 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Movement Prep:
Run 200 meters

Then…

Burpee Box Jumps

4 Burpees
4 Box Step-Overs
4 Burpee Box Jump Overs

 

Front Squats
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

*Build to Workout Weights

WOD Prep:
1 Round
200 Meter Run
6 Front Squats
3 Burpee Box Jump Overs

"Poker Face"
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats
6 Burpee Box Jump Overs (24"/20")

-Rest 5 Minutes-

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats
6 Burpee Box Jump Overs (24"/20")

-Rest 5 Minutes-

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats
6 Burpee Box Jump Overs (24"/20")

RX Barbell – (115/85) - (135/95) – (155/105)
Fitness Barbell – (95/65) – (115/85) – (135/95)
SWEAT Barbell – Keep light and use same barbell each round

MODIFICATIONS
400 METER RUN

• 500 Meter Row
• 400 Meter Ski Erg
• 40/28 Calorie Schwinn Bike

BURPEE BOX JUMP OVERS

• 9 Bar Facing Burpees
• 12 Burpees
• No push up burpees
• Burpee from a riser
• Reduce reps

AFTER PARTY

Recovery Bike

4:00 Light Pace
3:00 Moderate Pace
2:00 Hard Pace
3:00 Moderate Pace
4:00 Light Pace

WOD: "7 Wonders"

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

 

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

 

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

 

WORKOUT BRIEF

This balanced workout includes gymnastics, weightlifting, and mono-structural pieces

You'll complete all 63 reps before advancing to the rower

The workout flows like this:

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

The intended time range for this piece is between 12-20 minutes

 

BARBELL MOVEMENTS

• The barbell movements today are designed to be completed ideally unbroken
• Use one weight for both lifts based off the more challenging movement - the push press
• This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
• The deadlift will feel relatively light compared to the push press

TOES TO BAR

• Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
• If you're on the fence about 7 unbroken reps, consider reducing the reps or choosing a variation from “Substitutions"

ROW

• If you're short on rowers, stagger heats by 4 minutes

 

MOBILITY: Up Dog – 30s

 

WARM-UP

30 Seconds Each

Easy Row
Active Samson 
Straight Leg Sit-ups 

Moderate Row
Inchworm to Push-ups 
Hollow Hold 

Faster Row
Front Plank to Push-up Plank 
Arch Hold 

 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Movement Prep –

Deads

15 Second Finish Position Hold
30 Seconds Slow Deadlifts (Pause 2 Seconds at Finish)

 

Push Press

15 Second Dip Position Hold
30 Second Dip & Stands (No Press)
5 Push Press

 

3 Deads + 3 Push Press - Build to workout Weights

 

Toes to Bar

10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar or Feet as high as possible
3 Knees to Chest
5 Toes to Bar

 

WOD Prep: 1 Round

With Workout Weight:
5 Deadlifts
5 Toes to Bar
5 Push Press
100 Meter Row

 

WOD: "7 Wonders"

RX

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

 

Fitness

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Target

7 Push Presses (95/65)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Target

7 Push Presses (95/65)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Target

7 Push Presses (95/65)

 

SWEAT

3 Rounds:

7 Deadlifts (keep light)

7 Knee Raises

7 Push Presses (keep light)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (keep light)

7 Knee Raises

7 Push Presses (keep light)

700/500 Meter Row

 

3 Rounds:

7 Deadlifts (keep light)

7 Knee Raises

7 Push Presses (keep light)

MODIFICATIONS

TOES TO BAR

• Reduce Reps
• Feet as High as Possible
• Knees to Elbows, Chest, Waist
• Strict Toes to Bar (4)
• AbMat Sit-ups 

ROW

• 600/400 Meter Run or Ski Erg
• 60/40 Calorie Schwinn Bike

 

AFTER PARTY

"Strict JT"

21-15-9:
Strict Handstand Push-ups or DB Strict Press
Strict Ring Dips or Box Dips
Push-ups

WOD: "Unicycle"

AMRAP 10:

60/45 Calorie Assault Bike

100 Double Unders

 

Time Remaining:

Max Power Snatches (115/85)

 

WORKOUT BRIEF

Today's 2-part workout has a Power Snatch focus

We'll start by working the 3-positions of the power snatch in our Strength & Technique piece

These 3 positions are the high hang, hang, and floor (pockets, above the knee, floor)

After this opening piece, we'll transition to "Unicyle"

This 10-minute workout starts with a buy-in of bike calories and double unders

After finishing those 2 stations, you'll complete as many power snatches as you can in the time remaining

Your score today is total completed power snatches

You can expect to have about 3-4 minutes to accumulate power snatches

 

POWER SNATCHES

• We'll move a light-moderate barbell for this station
• This should be a load you can complete for 12+ unbroken reps when fresh
• Within the workout, due to the time you'll be moving, these will likely be completed as quick singles

DOUBLE UNDERS

• Choose a number or variation that you can complete within 2 minutes

ASSAULT

• See further down the page for assault bike modifications
• This station ideally takes between 4-5 minutes to complete

 

 WARM-UP

Moblity:

Warrior Squats – 45s

PVC Sotts Press – 45s

 

30 Seconds Each

Easy Bike or Row
Easy Single Unders
PVC Pass Throughs 

Moderate Bike or Row
Double Unders
Straight Leg Swings (15 Seconds Each) (use PVC for balance)

Faster Bike or Row
Double Unders
PVC Overhead Squats 

 

Barbell Prep:

5 Jump Shrug
5 High Pull
5 Tall Muscle Snatch
5 Snatch Lands
5 Hang Power Snatch (mid-thigh)

Movement Prep – 3 Position Snatch
(3 Reps from Each Position With Empty Barbell or Dowel)

3 Hang Snatch (mid-thigh)

3 Hang Snatch (at knee)

3 Snatch (floor)

1 Full Complex (1 Hang Hang + 1 Hang + 1 Full Power Snatch) With Empty Barbell

1 Full Complex with Light Weight

We'll have 15 minutes to build up in weight on the 3-position power snatch

 

WOD: "Unicycle"

AMRAP 10:

75/60 Calorie Bike OR 1,200/1,000 meter Row

100 Double Unders / 150 Singles / 2 minutes of practice

 

Time Remaining:

Max Power Snatches

 

RX - 115/85

Fitness – 95/65

SWEAT – Keep light

 

AFTER PARTY

Midline

3 Giant Sets:
:30 Seconds Star Plank (Left)
:30 Seconds  Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)

Rest 2 Minutes Between Sets

WOD: "Huggies"
(25-minute Cap)

RX
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

Fitness

For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Pull-ups

800 Meter Run

12-9-6
Thrusters (95/65)
Pull-ups

800 Meter Run

 

SWEAT

For Time:
400 Meter Run

15-12-9:
Front Squats
Bent Over Row

400 Meter Run

15-12-9:
Thrusters
Bent Over Row

400 Meter Run