LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
M: Warm-up (No Measure)
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Warm-up
WU: Warm-up (No Measure)
30 Seconds
Easy Bike
Squat to Medicine Ball
Moderate Bike
Ground to Overhead with Medicine Ball
Faster Bike
Squats with Medicine Ball
20 Seconds
Dumbbell Romanian Deadlifts (Each Side)
Hollow Hold
Dumbbell Strict Press & Reach (Each Side)
Arch Hold
Dumbbell High Plank Rows (Each Side)
*Performed with Lighter Dumbbell
MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Click Here
Child’s Pose on Medicine Ball: 1 Minute
Teaching
TOES TO BAR
Shoulders Down
Pulling the shoulders down when hanging from the bar puts athletes in an active shoulder position. This gives them better control of the press away and pull through of the kip swing. When we dead hang from the bar and lose that shoulders down position, we’re more likely to find ourselves swinging out of control.
Movement Prep
10 Scap Pull-ups (Pulling Shoulders Down)
5 Kip Swings
3 Strict Toes to Bar
1-3 Knees to Chest
3 Toes to Bar
Metcon
WOD: Metcon (Time)
“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
(RX+ 60/45 DB and 30/20 WB)
GENERAL
Repeat workout, last completed on 8.22.18
Looking to complete at least 4+ rounds today
WALLBALLS – DUMBELL SNATCHES – TOES TO BAR
Choose weights and variations you can complete these unbroken when fresh
Ideally completed within 2-3 sets during the workout
LOGISTICS
Stagger by 2 minutes if short on bikes
If Unable to Assault Bike:
12/9 Calorie Row or
200 Meter Run
AB: Metcon (No Measure)
Body Armor
27-21-15
Ab Mat Sit Ups
Double DB or KB Front Rack reverse lunge (each leg is one)
LINS FITT 