“The Line”

Workout Description

A-Line

Monday, August 22nd, 2022

A. DB at side or unweighted walk lunge 20 steps; rest 90sec x 3sets
B1. DB bent torso row @20X1; 10/arm; rest 1min
B2. Side plank Powell raise @2020; 8/arm; rest 1min x 3-4sets
C1. Goblet squat @3031; 6-8reps; rest 1min
C2. Ring Row @4040; 8-12reps; rest 1min x 3-4sets
+
Row or Bike 1min
FLR on Floor or Rings 30sec
rest walk 30sec x 5sets
+
Walk outside 10-15mins

Growth

Monday, August 22nd, 2022

A. Snatch pull x 1 + hang snatch x 3 full or power you choose here; rest 90-120sec x 4-5sets
B. OHS @32X1; 3, 3, 2, 2, 1, 1; rest 90-120sec build per set
C. Front squat build to a tough 1 in 5 sets rest as needed
D1. Rear foot elevated split squat @20X1; 8/leg; rest 30sec
D2. DB three-point row @30X1; 8-10/arm; rest 60sec x 3sets
+
Emom - 20mins
1 - 10-12 Single Arm DB Devils press 50/35# alt hand per rep
2 - 12-16 alt leg per rep goblet reverse lunge 50/35#
3 - 10-15 pullups scale as needed
4 - 10-15 GHD situps or Anchored situps
+
Walk 5-10mins

Commit

Monday, August 22nd, 2021

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
85% effort pace
Row 500m
AB 21cals
Row 400m
AB 18cals
Row 300m
AB 15cals
Row 200m
AB 12cals
Row 100m
AB 9cals
+
Mobility your choice

PM

A. Snatch build to a tough single in 12mins if you feel good go for something
B. SC x 1 + HSC x 1 + FS x 1 + SC x 1 + HSC x 1 + FS x 1; rest 90sec x 6sets increase weight per set don't set the bar down
+
For time tough effort 14min time cap
150 wall balls 20/14# 10' target
90 DU
30 RMU
+
15mins easy spin on bike or walk in sun if you can

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