LINS FITT – Functional Fitness
Mindset
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Warm-up
30 Seconds
Push-up to Down Dog Click Here
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats (Similar to a Wall Squat)
Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Active Spidermans Click Here
Box Facing Step-ups (Higher Box)
Russian Kettlebell Swings
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
Wrist Stretch 1 minute
Teaching
WALLBALLS & THRUSTERS
Absorb the Weight
On both of today’s squatting movement, let’s focus on absorbing the weight from overhead. We want to control the object, not let the object control us. One way we can do this is by making sure the squatting portion of the movement is slightly slower than the standing portion of the movement. When the weight comes crashing down, we lose good positioning and balance. Another way to ensure we absorb the weight and control the descent is to wait until the object makes contact with the rest of the body before we squat. For example, in the thruster, the bar should hit the shoulders before the squat begins. Again, this helps with balance and control, which makes the movement more efficient.
PULL-UPS
Hips
One of the hardest positions to hit in gymnastics is the tight arch. Since we create the power in our kip by moving between hollow and arch positions, it’s important to work just as hard in front of the bar as we do behind it. Take a look at the daily video for a visual of a drill that will help athletes feel out a strong, tight arch.
Metcon
WOD: Metcon (Time)
Opening Day
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
GENERAL
With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
You’ll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)
WEIGHTED MOVEMENTS
Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh
Within the workout, these are ideally completed in around 3 sets
PULL-UPS
Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion
Choose from one of the subs listed below in teaching points if needed
BOX JUMPS
Since these are regular box jumps, stand to full extension at the top of each repetition
DAILY VIDEO https://www.youtube.com/watch?v=GMonnRXd7Mk&feature=youtu.be
BA: Metcon (No Measure)
Body Armour
3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)
Rest 30sec Between Sets
Working some pure grunt work with Dumbbell Bear Crawls in today’s Body Armor piece
You have the option to increase weight as you go or stay at the same challenging load across
The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through
Try to keep moving as much as possible during the 100 total feet, as there is 90 seconds of rest between sets
https://www.youtube.com/watch?v=VrkN9dcG8Ow&feature=youtu.be
LINS FITT 