“The Line”

Workout Description Commit Starts at 3:10

Growth

Friday, September 24th, 2021

Emom - Power Snatch double start at 50% of 1rm add 10# every min until tough double, not TnG
+
Emom - 12mins
Odd - 6-8 Bench press @20X1 60-70% of 1rm
Even - 20 DU + 5-10 Strict pronated pullups
+
Emom - 12mins
Odd - Row 12/10cals
Even - FLR on rings 30-45sec
+
Death by burpees - Test it!
+
Walk 5-10mins in Sun if possible

Commit

Friday, September 24th, 2021

AM

5mins easy spin C2 Bike
5mins easy Row
5mins easy Jog
4mins easy spin C2 Bike
4mins easy Row
4mins easy Jog
3mins easy spin C2 Bike
3mins easy Row
3mins easy Jog
2mins easy spin C2 Bike
2mins easy Row
2mins easy Jog
+
Mobility your choice

PM

A. PP x 1 + PJ x 1 + SJ x 1 on the 90sec for 6-8sets start at 65% of 1rm and build as you go no misses
B. Emom - SJ from blocks 2 reps 70-75% of 1rm - 4mins
C. Emom - SJ from blocks 3 reps 65-70% of 1rm - 4mins
+
5, 4, 3, 2, 1 90% effort "Grind"
Rope climb 15'
S2O 205/135# from ground
+
3 rounds 90-95% effort increase pace per round
Run 400m
5 Rounds of "Nate"
2 RMU
4 sHSPU
8 KBS 2/1.5pd
There will be 3 rounds of Run and 15 total rounds of "Nate"
+
HS walk Skill work if feeling it
+
Walk 5-10mins Sunshine if possible


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