“The Line”
A-Line
Friday, December 2nd, 2022
A1. Goblet reverse lunge @ 2020 6-8 each x 3
A2. Single leg KB RDL @ 2020 6-8 each x 3
A3. Goblet Squat @ 2020 8-10 x 3
A4. Glute bridge @2020 8-10 x 3
B1. Push ups @2020 10-15 x 3
B2. Single arm DB row @2020 8-10 each x 3
B3. Standing DB overhead press @2020 8-10 x 3
B4. DB pullover @2020 8-10 x 3
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Optional trunk work 1-2 sets
Farmers carry 30 yd
Single arm farmers carry 15 yd ea
Hollow body hold 45-60 seconds
Stability ball stir the pot x10 each direction
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10 minute cool down walk
Growth
Friday, December 2nd, 2022
A. Strict press build to a max in 12mins
B. Power clean TnG cluster 3. 2. 1; rest 10sec/rest 2mins x 5-7sets build per set
C1. Push press TnG 10-12 reps; rest 30sec 65/95#
C2. Power Snatch amrap in 20sec 95/65#; rest 2mins x 3sets
D1. Half kneeling arnold press @2020; 8/arm; rest 30sec
D2. DB Death march 20 reps perfect reps; rest 90sec x 3sets
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11min amrap 1, 2, 3, 4, 5, 6 and so one
Wall walk
Deadlift 1.25 of your bodyweight
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5, 10, 15, 20, 25, 30, 35, 40, 45, 50 unbroken DU or 6mins
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Walk 5-10mins Sunshine if possible
Commit
Friday, December 2nd, 2022
AM
C2 bike 50mins Z2 pace easy to moderate
PM
A. PC x 1 + PP x 1 + PJ x 1 on the 45sec for 10sets start light and small build as you go
B. Emom - 20 DU + 4 SA DB Devils press alt hand per rep 70/50# - 10mins x
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30sec max strict HSPU
rest 30sec x 4sets
Best possible total score
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4 sets
HS walk 30ft
Deadlift 15 reps 225/155#
HS walk 30ft
7 RMU
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Walk 5-10mins Sunshine if possible
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