LINS FITT – Functional Fitness
Mindset
“If you fight for your limitations, you get to keep them.” – Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
60 Seconds
Easy Bike
Wall Sit
Active Spidermans Video
45 Seconds
Moderate Bike
Glute Bridge Walkouts Video
Box Step-ups (Facing Box)
30 Seconds
Faster Bike
Single Leg Glute Bridges (30 Seconds Each) Video
Lateral Box Step Overs
Warmup Performed to Low Box
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING
BOX JUMP, KETTLEBELL SWING & DEADLIFT
Hinge
We’ll look to dial in the hinge pattern, which is a huge part of today’s workout. We see it in the box jump, the kettlebell swing, and deadlift. Hinging properly allows us to use the muscles of the posterior chain more effectively and do so from a safe position. Our focus today is maintaining a neutral back during the hinge. To feel that out, we’ll use the 3-point hinge drill with a PVC pipe. It provides some feeback on staying in a great position. See the Daily Video for a visual on the 3-point hinge drill.
PVC Movement Prep
1 Minute PVC Hinge Drill (Slow & Controlled)
Daily Video https://www.youtube.com/watch?v=H3JnFWtYWgY&feature=youtu.be
S: Beast Builder
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
We’ll use a single barbell for both movements in today’s Beast Builder
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in, we recommend pushing for unbroken sets of Push Jerks
Record all 6 barbell weights used
Use one barbell and change out the weight as you go
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Biltmore”
AMRAP 15:
30/21 Calorie Bike or Row or 400m Run
30 Box Jump Overs (24″/20″)
30 Double Dumbbell Power Cleans (50’s/35’s)
STIMULUS
GENERAL
In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work
You can expect to complete somewhere in 2+ to 3+ round range
DOUBLE DUMBBELL POWER CLEANS
https://www.youtube.com/watch?v=FDqgIbuTxHE&feature=youtu.be
Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to string together at least 5 reps at a time
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
STRATEGY
BIKE & BOX JUMP OVERS
The first two movements of this AMRAP are ones that we won’t break up
We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for at least 3 rounds
Try to settle into a robotic rhythm on these stations
Capacity Builder
Midline
3 Giant Sets:
16 Russian Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups/Ab Mat Sit Ups
Rest as Needed Between Sets
STIMULUS
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
MOVEMENT VIDEOS
L-Sit Flutter Kicks on Parallettes: https://www.youtube.com/watch?v=96nh8BakpjI&feature=youtu.be
LINS FITT 