“The Line”

Workout Philosophy

A-Line

Tuesday, May 17th 2022

45-90min hike unplugged

Growth

Tuesday, May 17th, 2022

10mins 85% Effort
Run 200m
25 DU
5 Back squat 65% of 1rm
+
10mins 85% Effort
Row 250/200m
2 RMU or 6 dips assisted if needed and 6 Ring rows
8 box jump sd 24/20"
+
10mins 85% Effort
AB 12/10cals
10 wall balls 20/14# 10/9' target
10 box jump on and over 24/20"
+
10mins 85% Effort
Run 200ft shuttle
10 walk lunges
10 abmat situps
+
Walk 5-10mins

Commit

Tuesday, May 17th, 2022

AM

35mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Power Clean x 1 + Hang Power Clean x 1 + Push Press x 1 + Push Jerk x 1 + Spilt Jerk x 1 build this on the 90sec for 8-10 sets no misses here
B1. Close grip bench press @20X0; 8-10; rest 30sec build per set
B2. 3 rope climbs 15' AFAP; rest 30sec work speed
B3. 20 alt hand per rep DB PS 70/50#; rest easy spin on bike 90sec x 4sets
+
Emom - 12mins
Odd - Power Clean TnG x 3-5 start at 60-70% of 1rm small build as you go
Even - 4 box jump on and over + 10 burpees jump touch 6" above reach
+
Emom - 12mins
Odd - 3-5 Deff HSPU 6/3" + 6-10 HSPU
Even - 8-10 DL 315/225#
+
3mins max HS walk distance
Every time your Break complete 10 burpees after the 3mins
+
10-15mins easy spin or walk

Post comments and results below