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Components

Skills

"Apologies"

Settings

Workout

02/08/2022

“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions. A large part of the above is the final piece - the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing. The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them. How we act inside that moment is the reality of our character.

Skills (Time)

3 Rounds For Time:

500M Ski
30 HRPU (Rx+: 100 ft. HS Walk)
25 GHD sit ups (MRx: VUps)
20 Single Dumbel Box Step Ups (20/24)

DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35
25 MIN CAP

Flow, working on full range if motion and skill with Hand Release Push Ups. Work on increasing distance covered in handstand walks. Consistent GHD work firing the quads and touching to a ball.

BOX STEP-UPS: Hold db however feels best and alternate legs every rep.

"Apologies" (Time)

https://www.youtube.com/watch?v=cCN-oMiYldw

For Time:
45 Wallballs
30 Toes to Bar
15 Burpee Box Jump Overs
30 Wallballs
20 Toes to Bar
10 Burpee Box Jump Overs
15 Wallballs
10 Toes to Bar
5 Burpee Box Jump Overs

WB-MRx: 14/10, Rx: 20/14
Box-MRx: 24/20 Step Overs, Rx: 24/20 Jump Over
TTB: MRx: Knees To Chest

20 MIN CAP

CONDITIONING CATEGORY: High Threshold

WALLBALLS: Completed in sets of 10 or more throughout.

TOES TO BAR: Completed in sets of 5 or more throughout.

BURPEE BOX JUMP OVERS: Higher box. Burpee performed facing box.

SCORE: Time

- Aim for big sets of wallballs.

- Don't be afraid of going for bigger sets of toes to bar than usual if it's there. If they begin to feel grindy, switch over to quick small sets.

- Pace the burpee box jump overs in a way that will allow you to go big on the other 2 movements.

Prep
5 Wallballs
5 Toes to Bar
5 Burpee Box Jump Overs

Modifications
WALLBALLS
- Reduce Loading
- Reduce Reps
- Reduce Target Height
- Single Dumbbell Thrusters

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 60-45-30 Medball Overhead Sit-Ups
- V-Ups

BURPEE BOX JUMP OVERS
- Reduce Reps
- Reduce Height
- Burpee Broad Jumps
- Burpee To Target

Whiteboard:

Tuesday, February 08, 2022

Male Clients