LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan
Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.
And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.
But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Karaoke Around Room (15 Seconds Each Way)
Spidermans Pushbacks Click Here
Side Shuffle Around Room (15 Seconds Each Way)
Active Dive-bombers Click Here
Skip For Height Around Room
Glute Bridges
Skip For Distance Around Room
Jumping Air Squats
*Set up cones to create a circular track or have athletes move in a line back and forth
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
MOBILITY (10:00 – 12:00)
Wrist Stretch: 40 Seconds
Click Here)
Chest Stretch: 40 Seconds
Click Here)
Squat Hold 40 Seconds
Click Here
TEACHING (12:00 – 25:00)
BACK SQUAT
Create the Shelf
We typically think of our shelf position in our front squat, but not too much on the back squat. However, keeping the upper body engaged help keeps your spine neutral and makes sure we keep the shoulders from rounding and chest from dropping. To create this stable shelf, athletes can do a few things in the set-up and during the squat:
Grip the bar tightly
Flex the lats
Pull the bar into your back
Movement Prep
Establish Tight Back Rack Position
3 Pausing Back Squats
3 Back Squats
BENCH PRESS
Create the Shelf
Establishing a proud chest on the bench creates the shelf and puts athletes in a strong and safe pressing position. This solid shelf is a combination of puffing the chest up, tucking the shoulder blades under, and maintaining elbows at 45 degress off the body. This active position gives us a lot more leverage that if we were to relax into the bench and round the shoulders forward. See the daily video for a visual of our shelf positions.
Movement Prep
Establish Bench Position
3 Pausing Bench Press (1 Second on Chest)
3 Bench Press
Daily Video https://www.youtube.com/watch?v=_2zZ4zDtDuo&feature=youtu.be
Metcon
WOD: Metcon (Time)
“Runny Nose”
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50
GENERAL
Moving a moderate weight on the barbell and the bag in this team of 3 workout
One partner works at a time on the barbell while the other two rest
One partner runs with the bag, while the other athletes run beside them
Break up reps and distances how you see fit
WRECK BAG RUN
If unable to use a Wreck Bag, choose a weighted run of some kind or a sled push
BARBELL
Choose a barbell weight that you can cycle for 10-15 reps per turn on all three movements
Athletes will use one barbell and change weights themselves
Teams can have multiple barbells if planning on using different weights
LOGISTICS
If you don’t have enough equipment for bench press, change the movement to a push press or strict press
If you hit the 30 minute cap, put score as 30:00 and note how much work you completed
KILOS
Back Squat: 70/48
Bench Press: 61/43
Hang Power Cleans: 52/38
Wreck Bag: 30/22.5
LINS FITT 