“The Line”
A-Line
Tuesday, December 6th, 2022
Aerobic row or bike intervals
5-10 minutes of an easy warm up bike or row
+
60 seconds on, rest 60 seconds
- try to hit the same distance +/- 10m (or +/- 2 cals) each time
x 12 - 16
+
5-10 minutes cool down
Growth
Tuesday, December 6th, 2022
10mins 85% Effort
Run 200m
25 DU
2 wall walks or 5-8 HSPU
+
10mins 85% Effort
Row 250/200m
2 RMU
8 box jump sd 24/20"
+
10mins 85% Effort
AB 12/10cals
10 DB Power Snatch 50/35# alt hand per rep
1 rope climb 15'
+
10mins 65% Effort
Run 20sec rest walk 40sec
+
Walk 5-10mins
Commit
Tuesady, December 6th, 2022
AM
55mins C2 bike easy to moderate pace
PM
A. Push press x 1 + PJ x 3 on the 75sec for 8sets start moderate and build
B. Deadlift TnG 5x5 rest as needed push a little here
C. HS walk 60ft AFAP rest 30-60sec x 3sets
+
5 rounds for time
Run 800m
20 HSPU
20 KBS 2pd
+
25mins easy spin on bike
Every 5mins complete 2 strict RMU
+
15mins easy spin on bike
Post comments and results below
