LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans
Banded Pass Throughs
Moderate Bike
Hollow Hold Video
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs https://www.youtube.com/watch?v=TcuF2yVabTY&feature=youtu.be
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
TEACHING
STRICT PULL-UPS
BBQ
BBQ stands for Belly, Butt, and Quads. In order to keep these movements as strict as possible in today’s workout, let’s think about keeping these three body parts squeezed tight. This tight hollow position with the feet slightly in front of the bar applies to all athletes, no matter if they are using a band, doing ring rows, or completing strict pull-ups as prescribed. During a kipping pull-up, we move between a hollow and arch position. In the strict variation, we remain hollow through the whole range of motion. Squeezing tight keeps the joints locked and prevents any subtle kipping actions that could assist in getting the chin over the bar.
Movement Prep
10 Scap Pull-ups Video
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Strength
WOD: Back Squat
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
WOD: Metcon (AMRAP – Reps)
“Swole Cycle”
Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Row Calories
Tabata = 8 Rounds of :20 On, :10 Off
**Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
“Swole Cycle” is a repeat workout from 8.13.2019
Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
The score at the end of the 16 minutes is the total reps completed during your work stations
There is no rest between stations beyond the :10 seconds
STRICT PULL-UPS
Choose a variation that allows for at least 3-5 reps within each 20 second window
PUSH-UPS
Choose a variation that allows for at least 7-10 reps within each 20 second window
ASSAULT BIKE
Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds
After Party
Body Armor
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
STIMULUS
This core focused Body Armor piece is for quality over speed
Choose challenging loads on all movements that still allow for unbroken sets
You can build in weight or stay the same across the 3 Giant Sets
Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts
On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion
LINS FITT 