“The Line”

Workout Philosophy

A-Line

Tuesday, July 5th, 2022

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

Jog

Row

Air Bike

Growth

Tuesday, July 5th, 2022

A. Split Jerk from rack build to a moderate to tough single in 10mins
B. Bench press @20X1; 15, 12, 10, 8, 6, 4, 2; rest 2-3mins build per set push a little as you go
C1. Half kneeling Arnold press @20X1; 8/arm; rest 10sec
C2. Seated alternating DB bicep hammer curls @2020; 10-12/arm; rest 10sec
C3. AB or Echo 90sec 90% aero edging pace; rest 2mins x 4sets
+
Emom - 10mins
Odd - Row 15/12
even - 12 GHD situps
+
Emom - 10mins
Odd - FLR on rings 30sec
Even - 8-12 TTB
+
Emom - 10mins
Odd - DB Pullover on bench @20X1; 8-10
Even - Banded Tricep push down 15-25 @1010
+
AB 10sec all out for max watts
+
10mins easy spin on bike

Commit

Tuesday, July 5th, 2021

AM

45mins 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. Bench press build to a tough 4 min 12mins
B1. S2O x 3-4; rest 20ec
B2. Pendlay row @1010; 4-6; rest 90sec x 5
+
5 rounds for time
HS walk 90ft
FW 90ft 100/70#/hand
Reverse sled drag 180/100# added 90ft
20 burpee box jump on and over 24"
+
Walk 15mins

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