LINS FITT – Functional Fitness
Mindset
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink
Our greatest strength as humans: Malleability.
Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.
Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.
However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.
We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.
WU: Warm-up (No Measure)
40 seconds
Easy Bike
Glute Bridges
Lateral Box Step-ups (30s Each Leg)
40 Seconds
Moderate Bike
Single Leg Glute Bridges (20s Each Leg)
Box Facing Step-ups
40 Seconds
Faster Bike
Glute Bridge Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
S: Back Squat (15min to build to a heavy complex)
Fast Out of the Hole
The pausing back squat is designed to take the “bounce” out of the movement. That being said, athletes have to be aggressive out of the bottom to stand up the weight. Let’s try to get from 0 MPH to 100 MPH after the three seconds pause. Fire up fast out of the hole to overcome the pause. This will carry over nicely to the second rep where there isn’t a pause at all.
Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular
More important than weight lifted is sticking to the 3 second pause on the first rep
Athletes can use their buddy sharing the bar to count out loud for them
WOD: Metcon (Time)
“Step Aerobics”
4 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike (or row)
10 Single Dumbbell Box Step-ups (Each Side)
Box: 24/20
Dumbbell: 50/35
LINS FITT 