LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”
Warm Up
8 Minutes For Quality
Buddy 1
Easy Row
Buddy 2
10 Medicine Ball Slams Video
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)
Switch Stations When Buddy 2 Finishes Step-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
WALLBALLS
Finish Position
At the top of the movement, it is common to see athletes leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receive the medicine ball for the next repetition. Especially with two other overhead movements, this will enable athletes to minimize shoulder burn and hold on for larger sets.
S: Beast Builder
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
STIMULUS
Today’s Beast Builder will test our barbell cycling, grip, and stamina
Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions
Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
MOVEMENT VIDEOS
Beast Builder Demo: https://www.youtube.com/watch?v=eXoPeUkh7Xo&feature=youtu.be
WOD: Metcon (AMRAP – Rounds and Reps)
“Venti”
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
DESCRIPTION & STIMULUS
20’s across the board for this longer conditioning piece
Over the 20 minutes, we can expect athletes to complete around 2+ to 4 rounds
WALLBALLS
Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout
Men: 10ft. Target
Women: 9ft. Target
DUMBBELL MOVEMENTS
Use one dumbbell weight for for both movements
This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
Single Arm Power Snatches: Alternate Arms Every Rep
Single Arm Push Presses: Alternate Arms Every 5 Reps
BOX JUMPS
These are standard box jumps
Stand to full extension at the top of each rep
After Party
Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry
LINS FITT 