“The Line”

Workout Philosophy

A-Line

Saturday, July 2nd, 2022

Rest Day

Growth

Saturday, July 2nd, 2022

A. Power clean build to a tough double in 12mins
B. Bench press build to a tough triple in 12mins
C. DB bent torso row @30X0; 8-10/arm rest 1min x 3
+
Emom - 12mins
1 - Row 12/10cals
2 - 20 DU + 1-5 bar MU or 1-3 rope climbs 15' or HS walk 5-20m
3 - SA DB PS or PC and Jerk alt hand per rep 70/50 scale as needed 6-12reps
4 - Seated box jump 3-4 reps take the entire min build in height as you go
+
Side plank 30sec R and L 3-5mins
+
AB or Echo bike 20sec 90% effort rest easy spin 40sec x 6-10sets until it feels amazing!
+
Test it!! Best possible score
10min Max Cals on Bike
+
1-7mins lay on the ground
+
1-4mins walk
+
3-15mins easy spin on bike

Commit

Saturday, July 2nd, 2022

A. Power clean build to a tough double in 12mins
B. Bench press build to a tough triple in 12mins
C. DB bent torso row @30X0; 8-10/arm rest 1min x 3
+
Emom - 12mins
1 - Row 12/10cals
2 - 20 DU + 1-8 bar MU or 1-4 rope climbs 15' or HS walk 5-20m
3 - SA DB PS or PC and Jerk alt hand per rep 70/50# scale as needed 6-14reps
4 - Seated box jump 3-4 reps take the entire min build in height as you go
+
Side plank 30sec R and L 3-5mins
+
AB or Echo bike 20sec 90% effort rest easy spin 40sec x 6-10sets until it feels amazing!
+
Test it!! Best possible score
10min Max Cals on Bike
+
1-2mins lay on the ground
+
1-4mins walk
+
3-15mins easy spin on bike

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