LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
With a Buddy
AMRAP 3min:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate
Switch After Full Rounds
Then…
With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Gymnastics
G: Metcon (No Measure)
2 rounds 90s at each station, give 10s to rotate
Ring Muscle Ups
Double Unders
Handstand Push Ups
Coaches Notes:
Ring muscle ups can be scaled 3 phase ring progression on the rig or ring rows
DB Unders- encourage everyone to spend time working on them
HSPU- Wall Facing HSPU can be taught
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135/95
LINS FITT 