“The Line”
A-Line
Tuesday, October 25th, 2022
Aerobic Power Intervals
4-6 intervals
Assault bike - 60 seconds
Wall balls x10
Medball chest pass x 10
Medball slams x 10
KBS x 10
+
Trunk Circuit
2 sets
Deadbug x 10 each
Stability ball bodysaw x 10
Front leaning rest x 45sec
Single arm farmer's carry x 15yd each
+
Arm Farm
DB bicep hammer curl 15 reps x 2 sets
Tricep push down, cable or band 15 reps x 2 sets
DB lateral shoulder raise 15 reps x 2 sets
Plate raise 15 reps x 2 sets
Growth
Tuesday, October 25th, 2022
A. Push press build to a tough 3 from the ground in 12mins
B1. Half kneeling arnold press @20X1; 10/arm; rest 60sec
B2. DB PS alt hand per rep 50/35# 18reps; rest 60sec
B3. 6 wall walks AFAP; rest 60sec x 4-5sets
+
3 rounds for time
Row 1k/850m
20 burpees
15 pullups
10 Power clean 115/75#
+
20sec work 10sec rest BB rollout x 6-8sets
+
Walk 5-10mins
Commit
Tuesady, October 25th , 2022
AM
Row 7k easy to moderate pace
PM
A. SC build to a max in 20-30mins take your time
+
30min emom
1 - 15/12 cal you pick machine
2 - 10 deadlifts 50-60% of 1rm deadlift
3 - 10 box jump on and over 24/20"
4 - amrap wall balls 1min
5 - 50 DU
6 - rest
+
15mins easy spin on bike
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