LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Row
Front Plank
Active Samson
Moderate Row
Right Side Split Squat
Left Side Split Squat
Faster Row
Right Side Plank
Left Side Plank
Dumbbell Warmup
30 Seconds Each
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side) Video
Goblet Alternating Reverse Lunges
Goblet Squats
Performed With 1 Light Dumbbell
Teaching
LUNGES
Shins & Heels
Something we can think about on the lunges that also applies to rowing is what our shins and heels are doing. On the lunge, we want to step far enough forward where the shin is vertical and the heels are in contact with the ground. Similarly, in the catch position of the row, we’re looking for a vertical shin with heels grounded to the machine. This ensures we keep the knees in a safe position while using our muscles most efficiently. When the heels stay down, we get the big muscles of the posterior chain more involved.
Movement Prep
10 Reverse Lunges (5 Each Leg)
25 Foot Walking Lunge (No Weight)
25 Foot Walking Lunge (Lighter Dumbbell)
Metcon
WOD: Metcon (Calories)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row/Bike
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row/Bike
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row/Bike
DESCRIPTION & STIMULUS
Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
Your score is the sum total of the 3 max calorie rows
We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes
Walking Lunges:
The first and last intervals are completed with no weight at all
The middle interval is completed with a single dumbbell, something you can complete the entire 100 feet without stopping
Hold the dumbbell wherever is most comfortable for the weighted lunges
On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps
DAILY VIDEO https://www.youtube.com/watch?v=lTkug0COM_o&feature=youtu.be
BA: Metcon (No Measure)
Body Armour
5 Rounds:
30 DU
10 Alternating Pistols
5 D-Ball Cleans Over Shoulder
LINS FITT 