LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.
The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.
The nature of a failure is to tell us a way that didn’t work. It’s to educate us.
“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.
When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Round
30 Seconds Each
Easy Bike/Row
Pausing Air Squats (2 Seconds in Bottom)
Easy Bike/Row
Air Squats
Easy Bike/Row
Air Squats with Arm Overhead
2 Rounds
30 Seconds Each
PVC Pass Throughs Click Here
PVC Overhead Squats
PVC Lat Stretch Click Here
PVC Power Snatches
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING + WEIGHT BUILD (12:00 – 25:00)
POWER SNATCHES
Bar on the Body
The simple focus on both of today’s barbell movements is to keep the bar on the body. During the power snatch, this means getting the elbows high in the pull up so that the bar “sneaks under your shirt”. This is the opposite of letting the bar swing away from the body like a kettlebell. At the lighter weights, athletes would be able to get away with swinging the weight away, but keeping the bar on the body at the lighter weights will build good habits for the heavier loads, where a close bar path is a must.
Movement Prep
5 Hang High Pulls
5 High Pulls
3 Hang Power Snatches
3 Power Snatches
THRUSTERS
Bar on the Body
In the thruster, we want to keep the bar on the body in different ways. On the way up, let’s make sure the bar stays glued to the body until the hips open.This helps us use our bigger muscles first before passing off to the arms. On the way down, let’s make sure the bar hits the shoulder before the squat begins. This helps a ton with balance throughout the thruster. See the daily video for a visual keeping the bar on the body in both barbell movements.
Movement Prep
5 Front Squats
5 Squat Jumps
5 Thrusters
Build to Workout Weights
WOD: Metcon (Time)
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
STIMULUS
One athlete works at a time in this team of 3 workout, splitting reps however you see fit
The barbell weights increase with each round as the reps decrease
These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights
We’ll likely choose our barbell weight based off the Power Snatch
Use the following guidelines when choosing weights
First 2 Bars: Can complete at least 7-15 reps during the workout
**Next 2 Bar: **Can complete at least 3-7 reps during the workout
Last Bar: Can complete at least 1-3 reps during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes
Mixed teams will complete the following bike calories:
2 Girls, 1 Guy: 60
2 Guys, 1 Girl: 65
If Unable to Assault Bike, complete one of the following:
Equal Calorie Row
Daily Video
https://www.youtube.com/watch?v=5cklF6moKR8&feature=youtu.be
LINS FITT 