“The Line”

A-Line

Friday, October 21st, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, October 21st, 2022


A. Thruster build to a tough triple from the rack nothing wild at all just a solid triple in 10mins
B. Emom - HSC x 3reps 65% of 1rm SC - 8mins
+
For time all out
15, 12, 9, 6, 3 Thruster 95/65#
Run 150ft shuttle between each set
5min cap
This is all out! This is a TFX qualifier workout if you want to compare score
+
Walk 5-10mins Sunshine if possible

Commit

Friday, October 21st, 2022

AM

Run 40mins easy fasted in the AM if possible

PM

A. Thruster build to a tough triple from the rack nothing wild at all just a solid triple in 10mins
B. Emom - HSC x 3reps 65% of 1rm SC - 8mins
C. 10 rope climbs for time 15'
+
5, 4, 3, 2, 1 for time
RMU
SC 225/155#
+
For time all out
15, 12, 9, 6, 3 Thruster 95/65#
Run 150ft shuttle between each set
5min cap
This is all out! This is a TFX qualifier workout if you want to compare score
+
Walk 5-10mins Sunshine if possible



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