LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Warm Up
Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch Click Here
Faster Row
Push-up to Down Dog
PVC Overhead Squats
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
TEACHING
OVERHEAD SQUATS
Elbows Down
To prioritize finding an externally rotated position in the overhead squat, we’ll use a movement called the PVC Waiter Overhead Squat. Holding the PVC Overhead like a tray teaches athletes to keep the “armpits forward” throughout the squat. If the shoulders roll forward into a bad position, athletes will drop the PVC on the ground. The goal is to not drop the tray. See the Daily Video for a visual of this teaching point.
Movement Prep
30 Seconds PVC Waiter Overhead Squats
30 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats
Stamina Squating
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% 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. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%
Metcon
Metcon (4 Rounds for reps)
PRACTICE ROUND (25:00 – 35:00)
1 Round
5 Calorie Row
5 Lateral Erg Burpees
5 Overhead Squats (Opening Weight)
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
GENERAL
In these quick intervals, we’re looking to get to the barbell on every round
In the first two rounds we want roughly 45-60 seconds on the bar
On the last two rounds we want 60+ seconds on the bar
We can adjust reps as needed to accomplish that
The score today is total number of squats completed at each weight
This workout was last completed on 8.1.18
OVERHEAD SQUATS
The overhead squats will come from the ground in the workout
Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh
LOGISTICS
Stagger on opposite 3 minute windows if short on machines
If sharing barbells in two heats, buddy 2 will have to change out barbell weight following their round
KILOS
1st Bar: 34/25
2nd Bar: 43/29
3rd Bar: 52/38
4th Bar: 61/43
DAILY VIDEO
https://www.youtube.com/watch?v=Gvh4xVIWRkw
LINS FITT 