“The Line”

Workout Description

A-Line

Monday, September 19th, 2022

A. DB at side or unweighted walk lunge 20 steps; rest 90sec x 3sets (possibly add weight at sides)
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 3-10sets
+
Walk outside 10-15mins

Growth

Monday, Sept 19th, 2022

A. Hang snatch x 1 + Full snatch x 1 + OHS x 1 build this complex over 10mins
B1. Back squat @20X1; 4, 4, 4; rest 90sec
B2. Wtd Pronated pullups cluster 2. 2; rest 10-20sec/rest 60-120sec
+
10 min cap Have some fun
600ft shuttle run 25ft sections
60 pullup
400ft shuttle
40 CTB pullups
200ft shuttle
20 bar MU
+
10mins easy spin on bike

Commit

Monday, September 19th, 2021

AM

12mins 85% effort
Row 200m
2 RMU
22 DU unbroken
+
12mins 85% effort
Run 200m
12 walk lunges
5 strict pull-ups
+
12mins 85% effort
HS walk 20ft
1 rope climb 15'
2 SA DB Devils press 70/50# alt hand per rep
+
10mins easy spin on bike

PM

A1. Snatch balance light perfect 2-3reps; rest 30
A2. Snatch pull x 1 + hang snatch pull x 1 + full snatch x 1; rest 90sec x 6-8sets
Emom - 16mins
odd - 5 TnG PS you pick weight and keep it - perfect form required!
Even - 10 bar facing burpees AFAP
C1. 1.25 Front squat @20X1; 3, 3, 2, 2, 2; rest 1min
C2. 3-8 RMU; rest 1min depending on skill
+
10 min cap
600ft shuttle run 25ft sections
60 pullup
400ft shuttle
40 CTB pullups
200ft shuttle
20 bar MU
+
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