“The Line”

Workout Philosophy

A-Line

Friday, September 2nd, 2022

A. DB front rack reverse lunge 1/ leg + Push press x 1 = 1 rep; complete 8 reps on the 2mins for 3-4sets you pick weight
B. DB external rotation @20X0; 10-12/arm; rest 30-60sec x 3
+
Emom - 8-16mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-16mins
odd - Side plank 20-30sec R and L
even - 5-7 seated box jump 15-18" seat to 12-30" box start short!
+
Walk 15mins

Growth

Friday, September 2nd, 2022

A1. 12 DL + 9 HPC + 6 S2O; rest 30sec start lighter and build per set
A2. Row 60sec 85% effort pace; rest 90sec x 5sets
+
5min amrap
Strict HSPU - scale as needed
+
Emom 15mins
1 - DB incline bench press 12reps you pick weight
2 - DB pullover on bench 10-12
3 - Hollow rock 20-30reps - scale as needed
+
Bike 10mins easy to moderate pace
+
Walk 5mins

Commit

Friday, September 2nd, 2022

AM

45mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Clean and jerk build to 80% of 1rm and hit that weight 12x at your own pace not for time
C. Push press TnG cluster 1. 1. 1; rest 10 sec/rest 3mins x 3 push this a bit
+
Death by burpees - send it a bit! Let's see it
+
Walk 5-10mins Sunshine if possible


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