“The Line”

Workout Philosophy

A-Line

Saturday, March 12th, 2022

Rest Day

Growth

Saturday, March 12th, 2022

Row 5mins easy
AB 5mins easy
Jog 5mins easy
Mobility 5mins
4min same
4min same
4min same
+
Walk as long as you would like

Commit

Saturday, March 12th, 2022

OPEN WARMUP 22.3

15-21mins
Easy to moderate pace
Row 1min
AB 1min
Mobility 1min
+
3 sets not for time
10 Kang squat
6/side Side plank clam shells
5 box jump sd increase height as you go
rest as needed
+
Wtd pronated pullup build to a single at 70% of 1rm in 3 sets
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3 set
Bretzle stretch 8/side
Banded KBS moderate x 10
rest as needed
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Thruster build to the ending weight for a nice snappy double
+
Spend time warming up the Pullups, CTB, Bar MU
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1-4 sets until it feels good
4 pullups
2 thrusters 95/65#
3 CTB
2 Thrusters 115/75#
2 Bar MU
1 Thrusters 135/85#
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Row 30sec rest walk 30sec x 5-7sets go until it feels amazing
Use this as a primer to make sure it feels great and you are ready to roll!
+
Last finishing touches before you go!

Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95/75 lb, then 115/75 lb, then 135/85 lb

Time cap: 12 minutes

+

20mins easy spin on bike

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