LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball Slams
Box Jump with Step Down
*All Performed To Lowest Box Setting
Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges
MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Box: 1 Minute
DUMBBELL MOVEMENTS
Finish Position
Both dumbbell movements finish with the elbow by the ear and the weight locked out with a straight arm. This stacked “I” position supports the weight better than the “Y” position where the weight finishes outside shoulder width. We’ll practice hitting this position with some static holds, followed by strict presses. Once we get to the full movements, this is the position we’re looking to get back to.
Movement Prep
Each Side With Lighter Weight:
15 Second Finish Position Hold
5 Strict Press
5 Hang Clean and Jerks
5 Dumbbell Snatches
Strength
S: Silverback Primer
Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
STIMULUS
First of two iterations, next being a week from today.
Let’s set the baseline today for this set with our best movement. We can increase the loading next week.
Click Here For Demo Video
https://www.youtube.com/watch?v=bZoIAUr-FXo&feature=youtu.be
Metcon
WOD: Metcon (AMRAP – Reps)
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14) (30/20RX+)
1 Minute Single Arm Dumbbell Snatches (50/35) (70/50RX+)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35) (70/50RX+)
1 Minute Calorie Row
1 Minute Rest
STIMULUS
GENERAL
In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1
Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout
This works out to 75-100 reps each round
Score is total reps across the 3 rounds
DUMBBELL MOVEMENTS
Choose a dumbbell weight that you can complete 20+ reps of each movement unbroken when fresh
Dumbbell Snatches: Alternate Hands Every Rep
Dumbbell Hang Clean & Jerks: Alternate Hands Every 5 Reps
BOX JUMPS
These are standard box jumps, requiring full extension at the top of each rep
STRATEGY
There are a couple ways to approach this 5-minute on, 1-minute off workout
The first is to have a rep goal for each round or each movement
For example, you could try to hold somewhere between 15-20 reps on each movement
Another option would be to pre-set the time you are working on each minute
For example, you could go with a tabata style or double tabata interval option on the weighted movements and move for the whole minute on the non-weighted movements
On the wallballs, snatches, and hang clean and jerks, consider one of following:
1 Set of :40 Seconds On, :20 Seconds Rest
2 Sets of :20 Seconds On, :10 Seconds Rest
Since you aren’t holding anything for the box jumps and row, just find a pace you can keep moving at for the whole minute
Pre-determining the time you’ll work for can help you keep moving forward and can help you maintain similar reps from round to round
LINS FITT 