“The Line”

A-Line

Tuesday, August 2nd, 2022

5, 4, 3, 2, 1 minutes of each (you can pick the three )

Jog

Row

Air Bike

Growth

Tuesday, August 2nd, 2022

A1. PC TnG Cluster 2. 2. 2. 2; rest 10sec/rest 60sec
A2. Close grip bench press @30X1; 4-6; rest 90sec x 4-5sets build per set on each
B1. Clean grip deadlift TnG 8-10reps; rest 60sec
B2. Seated Arnold press @2020; 10-12; rest 60sec x 4-5sets build per set on each
+
For time
Row 750m
21 Push press 115/75#
Row 500m
15 Push press 115/75#
Row 250m
9 Push press 115/75#
+
10mins easy spin on bike

Commit

Tuesday, August 2nd, 2021

AM

55mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Close grip bench press build to a max @30X0 in 10mins
Rest exactly 3mins
B. Take 85% of A complete 1 amrap set @30X1
C1. DB floor press with Glute Bridge @2020; 12-15; rest 30sec
C2. 8-15 kip HSPU from high rings; rest 30sec
C3. HS walk 10m AFAP; rest 120sec x 3sets
D. Pendlay row @20X0; 6-8; rest 1min x 3
+
For time tough effort
30, 20, 10 CTB pullups
10, 20, 30 KBS 2/1.5pd
20, 20, 20 burpees
+
10sec max watts on AB or Echo Bike one shot!
+
10-15mins easy spin or walk

Please Make sure to post the results to the comments below