LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Minute
Easy Bike
Active Spidermans + Hamstring Stretch Click Here
Walking Lunges Around Bikes (No Weight)
Moderate Bike
Active Samson + Air Squat Click Here
Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)
Faster Bike
Active Divebombers Click Here
Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)
MOBILITY (12:00 – 15:00)
Pigeon Pose on Box: 1 Minute Each Side
Click Here
Child’s Pose on Box: 1 Minute
Click Here
Daily Video https://www.youtube.com/watch?v=Rua5vxSmcaM&feature=youtu.be
DUMBBELL STEP-UPS
Holding the Bell & Switching Feet
The two things we’ll cover today on the dumbbell box step-ups are how to best hold the bell and how to switch feet most efficiently. Take a look at the daily video to see a visual of the dumbbell step-up teaching points.
Metcon
S: Snatch Complex
20 minutes
3 sets of 3
1) Snatch Pull
2) Snatch High Pull
**based off of your 1 rep max Snatch
Set 1: 60%
Set 2: 65%
Set 3: 70%
then
2 Power Snatches every minute
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
20 Pull ups/12 C2Bar/9 Bar Muscle-ups
GENERAL
Using a single dumbbell in this longer AMRAP workout
Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete
DUMBBELL MOVEMENTS
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
PULL-UPS
Choose a bar pull-up rep number or variation that you can complete in 3-4 quick sets within the workout
BIKE
If unable to Assault Bike, Complete one of the following:
Equal Calorie Row, Bike Erg, Echo Bike, or Schwinn Bike
200 Meter Run
LINS FITT 