“The Line”

A-Line

Thursday, October 13th, 2022

Row 3-5k or Hike as long as you would like today - Enjoy Yourself!

Growth

Thursday, October 13th, 2022

A. SC double start at 55% of 1rm add 10# every min until tough double
B. Front squat @21X1; 4-5reps; rest 90sec x 5sets start moderate and build
C1. BB on back walk lunges 20 steps start lighter and build per set; rest 10sec
C2. amrap unbroken CTB pullups or accumulate 12; rest 90-120sec x 3-4sets
+
3 sets
4min amrap
Run 200m buy in
remainder of time complete
5 pullups
10 pushups
15 air sqats

rest 1min

4min amrap
50 DU buy in
6 total 45/25# plate overhead lunge alt leg per rep
5 box jump on and over 24/20"
10 Plate Russian Twists

rest 1min

Back to first 4min amrap repeat 3 total times

+

Walk 5-10mins in sun if possible

Commit

Thursday, October 13th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Run 30sec rest walk 30sec x 21sets

Rest 2-5mins

Row 30sec rest walk 30sec x 21sets
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Emom - PS TnG x 5 - 10mins you pick weight and keep it entire time
B. OHS @31X1; 3, 2, 1; rest 2mins
C. Front squat build to a moderate to tough 2 in 3sets
+
For time
100 Thruster 135/95#
every time you break complete 2 RMU
+
Walk 10mins


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