“The Line”

Workout Description - Commit Starts at 5:32

Growth

Monday, September 27th, 2020

A. PC TnG Cluster 2. 2. 2. 2; rest 10sec/rest 2-3mins x 3-4sets
B1. Strict Press @11X1; 8, 8, 8; rest 60-90sec
B2. Back Squat @30X1; 8, 6, 4; rest 60-90sec build per set on both with perfect tempo
C1. Side Plank Powel Raise; @20X1 8-10/arm; rest 30sec
C2. SA KB OH Walk lunge 6-8steps per side; rest 60-90sec x 3
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10mins 90% effort
5 wall balls 20/14# 10/9' target
3 PC 145/105# Scale as needed
2 wall walks
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Walk 5-10mins

Commit

Monday, September 27th, 2021

AM

12mins easy "RTW"
1min row
1min AB
1min ski
1min jump rope singles
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Row 500m rest walk exactly 3mins x 6sets
Goal is the exact same pace with the best possible time
"100% success rate mandatory" If you fall off by more than 1 second terminate the workout
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10mins walk


PM

A. Snatch build to a moderate triple not TnG in 12mins does not have to be anything big today (if you feel great push a bit)
B. Back Squat Cluster @30X1; 3. 3. 3; rest 20sec/rest 3mins x 4 sets last two sets tough here
C. 10-1 unbroken CTB for time - must be unbroken
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3 sets all same pace
20 thrusters 100/70#
25 GHD situps
rest walk 60sec
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12mins 90% effort pace
2 rope climbs 15' first one legless each round
25 ft HS walk
7 Power snatch 95/65# add 20# every round up to 155/125# then back to 95/65# and repeat
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15mins easy spin on bike or walk in the sun if you can

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