“The Line”

Workout Philosophy

A-Line

Monday, August 15th, 2022

A. DB at side or unweighted walk lunge 20 steps; rest 90sec x 3sets
B1. DB bent torso row @20X1; 10/arm; rest 1min
B2. Side plank Powell raise @2020; 8/arm; rest 1min x 3-4sets
C1. Goblet squat @3031; 6-8reps; rest 1min
C2. Ring Row @4040; 8-12reps; rest 1min x 3-4sets
+
Row or Bike 1min
FLR on Floor or Rings 30sec
rest walk 30sec x 4sets
+
Walk outside 10-15mins

Growth

Monday, August 15th, 2022

A. Snatch balance x 2 + OHS x 1; 5sets light and snappy
B. 10mins build to a tough triple full snatch
C. Front squat build to a tough 2 in 5 sets rest as needed
+
15mins 85% Effort
5 CTB pullups
10 DB at side walk lunges 50/35#
15 box jump sd 24/20"
+
15mins 85% Effort
1 rope climb 15'
7 PS 115/75#
9 GHD situps
11 cal Echo or AB
+
Walk 5-10mins

Commit

Monday, August 15th, 2022

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
75% effort
Row 1k
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU

PM

A. 3 Position Snatch; 1" off ground + Just below knee + Mid Thigh on the 90sec x 8sets build per set
B. SC x 1 + HSC x 1 + FS x 3-4; build this over 10mins
C. BB FR reverse lunge 5/leg alt leg per rep; rest 90sec x 3 push weight on this bar from ground
+
Emom - 16mins
1 - 20 DU + 4-8 bar MU
2 - 4 SC 225/155#
3 - 2-3 RC 15'
4 - Run 150m
+
7 rounds 90% effort for time
7 CTB pullups
14 wall balls 20/14# 10/10' target
7 TTB
14 GHD situps
+
15mins easy spin on bike or walk in sun if you can

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