“The Line”
A-Line
Thursday, November 24th, 2022
Warm up
10m light jog forwards
10m light back pedal
10m walking knee hugs
10m walking quad stretch
10m walking toe touch
10m forward skip
10m backward skip
10m side shuffle both ways
10m karaoke both ways
10m power skips/skip for height
Running EMOM
10-12 minutes
Run 100 meters
** If running is an issue, you can do this on a bike or rower. You'll want to do 15-20 seconds of work and rest for the remainder of the minute. These should not be sprints! It's about an 8-7 out fo 10 on the effort.
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Walk cool down 10 minutes
Growth
Thursday, November 24th, 2022
A. Front squat build to a tough 4 in 10mins
B. Wtd pronated pullups 3-4reps; rest 120sec x 4-5sets
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3 sets tough effort
20 wall balls 20/14# 10' target
20 TTB
rest 2mins
See Video
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3 sets perfect form
20 DB at side Walk lunges 50/35# scale as needed
20 Banded face pulls
rest 90sec
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3 sets tough effort all same pace
Run 400m
20 burpees
rest 2mins
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Walk 5-10mins in sun if possible
Commit
Thursday, November 24th, 2022
AM
Echo bike or AB 30sec rest walk 30sec x 35sets
Rest at 15 and 25
PM
A. Snatch from high blocks 3 reps on the 2mins for 10sets keep weight light and work on perfect form
B. Snatch pull from low blocks 4, 4, 4, 4, 4; rest as needed push the weight no straps
C1. Incline bench press @20X1; 3, 2, 1, 1, 1; rest 60sec
C2. Wtd pronated pullup 2-3; rest 10-20sec/rest 90sec
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"Randy"
75 Power snatch for time 75/55#
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10min amrap tough
Echo bike 20cals
20 GHD situps
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Walk 10mins
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