LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy
One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.
It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.
If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”
WU: Warm-up (No Measure)
GROUP WARMUP – LINE DRILLS
Knee to Chest
quad – reach
glute stretch
soldier Kicks
Active Samson
Active Spidermans
caterpillar crawl
3 Air Squats – jump
Side Shuffle (Right)
Side Shuffle (Left)
Bear Crawl
High Knees
Butt Kickers
Skip For Height
Skip For Distance
200 Meter Outside Run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
S: Capacity Builder
1. in a 1:30 window:
9 power cleans 115/75
9 front squats 115/75
9 push jerks 115/75
*time remaining max pull-ups
Rest :30 seconds
2. in a 1:30 window;
7 power cleans 135/95
7 front squats 135/95
7 push jerks 135/95
*time remaining max pull-ups
rest :30 seconds
3. in a 1:30 window;
5 power cleans 165/115
5 front squats 165/115
5 push jerks 165/115
*max pull-ups in remaining time.
rest :30 seconds
4. in a 1:30 window;
3 power cleans 195/135
3 front squats 195/135
3 push jerks 195/135
*max pull-ups with remaining time
1. completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between (to change weights)
2. new rounds begin . on the 0:00 – 2:00 – 4:00 – 6:00
3. while these are the prescribed weights we want athletes to be around 45-50-55-60% of their 1RM clean & jerk.
WOD: Metcon (Time)
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
GENERAL
Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
THRUSTERS
Choose a weight on the thruster that you can complete with 1 break max on each round
RUN
If unable to run, complete one of the following:
500 Meter Row
28/20 Calorie Assault
BURPEE BOX JUMP
Athletes should face the box for the burpee and the box jump
Looking to stand to full extension at the top of each rep on the box
DAILY VIDEO
https://www.youtube.com/watch?v=RB5YWG5q4AA&feature=youtu.be
STRATEGY
THRUSTERS
The first thing to consider today is how to approach the Thruster bar
With this being the only movement you’d potentially stop moving on, let’s try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
RUN & BURPEE BOX JUMPS
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jumps
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3
LINS FITT 