LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps Click Here
Arms Overhead Air Squats
Single Unders
Active Dive-bombers Click Here
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (10:00 – 12:00)
Barbell Ankle Stretch: 1 Minute
Click Here
Barbell Front Squat Hold: 1 Minute
Click Here
TEACHING (12:00 – 20:00)
DOUBLE UNDERS
Rope Path
Our focus on each movement is the path the object takes. On the double under, we want to keep the shoulders from moving so the rope hits the same spot on the floor every time. If the rope consistently hits the same spot, we know how to better time up the movement. If the shoulders are moving back and forth or out to the side, we have to do a lot of adjusting during the movement. Find a spot on the ground about a foot in front and try to hit it every time.
Strength
S: Stamina Squatting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell – 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today)
Metcon (AMRAP – Rounds and Reps)
“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Under
15 Chest to Bar Pull-ups
30 Double Unders
THRUSTERS & PULL-UPS
Choose a Thruster weight and Pull-up variation that you can complete in within 3 sets during the workout
LINS FITT 