“Hardball”

LINS FITT – Functional Fitness

Warm Up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Medicine Ball Warmup

8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Push Press

8 Reverse Lunges

With lighter medicine ball

MOBILITY (12:00 – 15:00)

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.

Up Dog: 1 Minute

From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.

Metcon

WOD: Metcon (Time)

“Hardball”

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

50′ Walking Lunge
MEDICINE BALL SQUAT JUMPS

Bear hug the ball

Standards are hips below parallel, full extension, and air below the feet

Choose a weight you’ll go unbroken with across the 5 rounds

WALKING LUNGE

No weight on these, just body weight

50 feet each round, not meters

BA: Metcon (No Measure)

Body Amour

3 “Giant Sets”:

20 Single Arm Dumbbell Presses

20 Dumbell Bent Over Rows
On the single arm dumbbell presses, this is completed with two dumbbells in the front rack position. Alternate presses (left, right), for a total of 10 repetitions each side (20 total).

On the dumbbell bent over rows, prop ourselves onto a bench/box, holding a single dumbbell with the working arm. Similar to above, 10 repetitions each side for 20 total.