LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
1 Arm Farmers Carry Right Arm
Active Samson
1 Arm Farmers Carry Left Arm
Active Spidermans
KB Goblet Squats
Push-up to Down Dog
Chest Stretch – 45 Seconds
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.
Couch Stretch – 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Weightlifting
W: Stamina Squatting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Metcon
WOD: Metcon (Time)
“Arm Candy”
6 Rounds:
15/12 Calorie Assault Bike
12 Burpees
100 Meter Farmers Carry (53’s/35’s)
In this triplet workout, athletes will choose a weight for the kettlebell farmers carry that they could complete 200+ meters unbroken when fresh. Within the workout, 1 break is allowed per round. Burpees are traditional burpees, requiring chest contact on the floor, full extension, and a clap overhead. If short on bikes, stagger by 2 minutes. If unable to Assault Bike, complete one of the following:
15/12 Calorie Row
15/12
20 Reps of 10 Meter Shuttle Runs
LINS FITT 