LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus.
Are we trying to do too much?
Warm Up
WU: Warm-up (No Measure)
45 Seconds Each
Easy Row
Active Samson
Air Squats
45 Seconds
Moderate Row
Active Spidermans
Alternating Dumbbell Deadlifts
45 Seconds
Faster Row
Push-up to Down Dog
5 Dumbbell Strict Presses Each Side
Strength
S: Front Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“This One”
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
“THIS ONE”
DUMBBELL HANG CLEAN AND JERKS
* Choosing our weight based off this movement
* Should be a load we can go 30+ unbroken when fresh
* One dumbbell, Alternating arms every 5 reps
* 15 reps total per arm
DUMBBELL GOBLET SQUATS
* Using one dumbbell for this movements as well
* Held in front of the body with hands cupped under the top bell
* Ideally getting these done in 1-2 sets per round
LINS FITT 