LINS FITT – Functional Fitness
Mindset
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
WU: Warm-up (No Measure)
2 Minutes For Quality:
10 Glute Bridges
10 Kettlebell Deadlifts
2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings
2 Minues For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
*Performed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Kettlebell Calf Smash: 30 Seconds Each Side
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Teach/Skill
DOUBLE UNDERS
Body Up, Hands Down
In the double under, the body is moving up during the jump. While the body should move up, we want to keep the hands moving down. If the hands rise excessively with the body, it shortens the rope and makes it more likely that we’ll trip. Think about the hands and the body moving in opposite directions. Take a look at the daily video for a visual.
Movement Prep
30 Seconds of Double Taps
30 Seconds Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
50 Single Unders
30 Seconds of Practice
KETTLEBELL SWINGS
Hips Back, Bell High
During the kettlebell swing, let’s focus on keeping the bell as high as possible between the legs as we hinge back. One of the things we commonly see here is the bell and hands drop down towards the floor. This “squatty” motion of the kettlebell swing requires athletes to move the bell a further distance. Try to keep the wrists close to the waistline during the load back.
Movement Prep
With Lighter Kettlebell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
Daily Video – https://www.youtube.com/watch?v=ZALXt1gxreY&feature=youtu.be
S: Back Squat (3 x 5)
Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps
Working Sets are the more challenging sets that come after a few warmup sets
There is the option to build up in weight or stay at the same challenging load across all 3 sets
WOD: Metcon (AMRAP – Rounds and Reps)
“Taco Bell”
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
GENERAL
Starting the week off with a two part workout
Athletes will begin the day by completing 3 working sets of 5 on Back Squat
There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board
A short triplet workout follows our strength piece
Looking to choose weights and variations that allow for 3+ rounds to be completed
DOUBLE UNDERS
Choose a variation that can ideally be completed unbroken each round
Substitutions options are:
Reduce Reps
70 Single Unders
45 Seconds of Double Under Practice
KETTLEBELL SWINGS
Choose a kettlebell weight that can be completed in 2 sets maximum during the workout
Body Armor
Body Armor
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
rotate with a partner – you go, I go
LINS FITT 