WOD
Monday
Warm-up
MINDSET
"When I write, I feel like an armless, legless man with a crayon in his mouth."
– Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
"When I write, I feel like an armless, legless man with a crayon in his mouth."
– Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Back Squat 5×5 Linear Progression (Weight)
***IF THERE ARE ATHLETES WHO DID NOT COMPLETE A 3RM BACK SQUAT IN THE PAST 2 WEEKS***
You can use this time to set one today and then hop into the 5x5s next week.
For Athletes who have chosen to go the back squat option….
12 Minutes to Complete a 5×5 Back Squat
Take 1-2 Warm Up Sets to build to a weight heavier than you used last week.
Athletes will complete 5 sets of 5 reps with the same weight. The goal will be to add weight next week.
You can use this time to set one today and then hop into the 5x5s next week.
For Athletes who have chosen to go the back squat option….
12 Minutes to Complete a 5×5 Back Squat
Take 1-2 Warm Up Sets to build to a weight heavier than you used last week.
Athletes will complete 5 sets of 5 reps with the same weight. The goal will be to add weight next week.
Front Rack Step Up 5×5 Linear Progression (Weight)
For athletes who have chosen to go the step up route…
12 Minutes to Complete a 5×5 Front Rack Single Leg Step Up
Take 1-2 Warm Up Sets to build to a weight slightly heavier than you used last week.
Athletes will complete 5 sets of 5 reps on each leg with the same weight. The goal will be to add weight next week.
12 Minutes to Complete a 5×5 Front Rack Single Leg Step Up
Take 1-2 Warm Up Sets to build to a weight slightly heavier than you used last week.
Athletes will complete 5 sets of 5 reps on each leg with the same weight. The goal will be to add weight next week.
Control-Alt-Delete (Time)
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Assault Bike
***DESCRIPTION & STIMULUS***
* A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]
* With rest built in, the goal is to move quickly through these three stations
* Record all round times, as your score is the slowest of the 4 rounds
* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest
ALTERNATING DUMBBELL SNATCHES
* Switch arms every rep
* Choose a weight you can complete in under 1 minute
BIKE
* Stagger heats by 2 minutes if you’re short on bikes
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Assault Bike
***DESCRIPTION & STIMULUS***
* A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]
* With rest built in, the goal is to move quickly through these three stations
* Record all round times, as your score is the slowest of the 4 rounds
* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest
ALTERNATING DUMBBELL SNATCHES
* Switch arms every rep
* Choose a weight you can complete in under 1 minute
BIKE
* Stagger heats by 2 minutes if you’re short on bikes