LINS FITT – Functional Fitness
DAILY MINDSET
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
Take a moment today to enjoy the present.
How often do we rush to finish, to move onto the next, only to rush once again. How often do we become fixated on the end state, instead of the process?
The end-state is often out of our physical control. We can’t decide that. What we can decide on, what we do have complete control over, is this present moment… and what we choose to do with it.
The aim is not to ignore the future. We still plan for it. However the pitfall is when we spend so much time thinking about the future, we ignore the present. Until it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so occupied in the moment, so frantically busy, that we actually living in this moment.
Happiness is delivered in many forms, one of which is to enjoy every experience.
Be present in what we take part in today, whatever that may be, and enjoy every moment.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
With A Partner
400 Meter Medicine Ball Run
1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams
Performed with Light Weight Medicine Ball
Video example: https://www.youtube.com/watch?v=Jz7l-HJh3eQ&feature=youtu.be
Metcon
WOD: Metcon (3 Rounds for time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run
GENERAL
In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00)
Following the last 200 meter run, athletes will rest until the next interval begins
The work should take somewhere between 5-7 minutes, leaving 3-5 minutes of rest
WALLBALL & TOES TO BAR
Choose wallball weights and toes to bar variations that allow you to complete the work in 1-3 quick sets
Note that the weight on the wallball is heavier than we typically use
If you don’t have heavier wallballs available, increase reps to 20
LOGISTICS
If Unable to Run, Complete One of the Following:
250 Meter Row
14/10 Calorie Assault Bike
TEACHING
TOES TO BAR
Fast Feet
We can think about fast feet in both directions of the toes to bar. Bringing the feet down quickly after making contact with the bar can help keep the upper body and lower body in rhythm. Controlling the legs down can lead to pendulum swinging. On the way up, we can quickly kick the bar to increase the cycle time of the movement. This is more of a knee to elbow followed by a quick snap of the lower leg. Increased cycle time also means decreased time under tension, which can be helpful in a fast interval workout. See the daily video for visual of fast feet in both directions.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Daily video:https://www.youtube.com/watch?v=PPA4GAVGbFw&feature=youtu.be
WALLBALLS
Slow Down
Smooth is fast with the heavier wallball. Two things we can think about here is slowing down the ball and slowing down your breathing. Because the ball is heavier, it’s going to fall faster. Don’t let the heavy weight make you crash in the bottom of the squat. Think about absorbing the weight instead of quickly trying to dive to the bottom position. Catch, then squat. The second think we can think about is slowing down the breathing. Exhaling after throwing the ball can keep your breathing under control.
Body Armor
CORE: Metcon (No Measure)
6 rounds with a partner (3 rounds each) partner A does 40 ab mat sit-ups while B holds a dumbell over head with right hand, then switch partners. round 2 – left hand overhead hold with dumbell and 40 sit-ups again. round 3 will be both hands on the dumbell held over head while partner completes 3rd set of 40 sit-ups.
dumbell – 50/35
LINS FITT 