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"Boom Boom Pow"

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Workout

12/28/2021

“Rome was not built in a day.” - John Heywood An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick. We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey. The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment. It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

Metcon (No Measure)

Skills

5 Sets For Quality:
5 Kipping Handstand Push-ups
200 Meter Ski Erg
1 Minute Handstand Walk Practice

INTENTION: Getting some touches on a few different skills. This is not for time to keep the focus on moving well.

SCORE: Mark Completed

Modifications
KIPPING HANDSTAND PUSH-UPS
- Use Riser(s)
- Strict Handstand Push-Ups
- Handstand Push-Up Negatives
- Double Dumbbell Push Presses

300M SKI
- 400m Row
- 800m Bike
- 300m Run
- 225m Air Run

HANDSTAND WALK PRACTICE
- Handstand Holds
- Handstand Shoulder Taps Against A Wall
- Handstand Walk Away From The Wall

"Boom Boom Pow" (Time)

https://www.youtube.com/watch?v=Y6RaEXjjw9U

For Time:
30 Double Dumbbell Thrusters
50/35 Calorie Echo Bike
150 Double Unders

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

CONDITIONING CATEGORY: Sprinty Threshold

DUMBBELL THRUSTERS: Less than 3:00.

BIKE: Less than 4:00.

DOUBLE UNDERS: Less than 3:00

SCORE: Time

Strategy
- Go big on the thrusters. See if you can get these done in 1-3 sets.

- Use the first 20-30s on the bike to recover the legs from the thrusters. Aim to speed up from there.

- See how big you can go on the double unders. Relax the shoulders, keep the hands low, and breathe.

Prep
For Time (@ Workout Pace):
6 Dumbbell Thrusters
10/7 Calorie Echo Bike
30 Double Unders

*This practice round is 1/5 of the workout. Multiply your time by 5 and that will be roughly how long the workout will take (give or take a minute or 2).

Modifications
DUMBBELL THRUSTERS
- Reduce Loading
- Reduce Reps
- Barbell Thrusters

50/35 CALORIE ECHO BIKE
- 50/35 Cal Assault Bike
- 50/35 Cal Air Run
- 50/35 Cal Ski
- 70/50 Cal Erg Bike or Row
- 600m Run

150 DOUBLE UNDERS
- Reduce Reps
- 3:00 Time Cap
- 225 Single Unders
- 150 Line Hops

Whiteboard:

Tuesday, December 28, 2021

Male Clients