LINS FITT – Functional Fitness
Mindset
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.
The wind does not tell us where to go. Only we do.
WU: Warm-up (No Measure)
400m run/row/bike
2 Rounds x 30 Seconds Each:
Glute Bridges
Cossack Squats https://www.youtube.com/watch?v=RTlsrgLBxUU
Mountain Climbers https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be
Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Pec Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side https://www.youtube.com/watch?v=KxO1TcdFynU
WOD: Metcon (AMRAP – Rounds and Reps)
“Wrong Turn”
Teams of 2
AMRAP 30:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 200 Meter Wreck Bag Run (50/35)
GENERAL
In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 200 meter Wreck Bag run
Athletes will switch stations when the running athlete has returned from their 200 meters
When teammates switch, one athlete will pick up where the other left off
Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee
Mark completed rounds after the pull-ups are completed with a poker chip, tally mark, or other counter or some kind
The score is total completed rounds and reps of the inside work at the end of 30 minutes
The bag runs do not count towards the final score
LINS FITT 