“The Line”

Workout Philosophy

A-Line

Thursday, September 8th, 2022

3mins easy spin on bike or Row or jog
+
Bike, Row, or Jog
30sec 85-90% effort
rest easy easy spin 30sec x 25-30sets
The goal is to have each tough effort be the same pace

Rest 2mins after the 10th and 20th set
+
walk 5-10mins

Growth

Thursday, September 8th, 2022

A. Snatch x 1 + OHS x 3-4reps; rest 2mins x 3-6sets build per set
B. Rear foot elevated split squat @30X1; 8/leg; rest 45sec between sides x 3 push this
C. 10 sets of 3-5 unbroken CTB pullups for time
D. Side plank 30sec R and L 3-5mins no break on the switch
+

This is a repeat from June - Compare scores
3 sets for max total reps
1min max wall balls 20/14# 10' target
1min max burpees
1min max box jump sd 24/20"
1min max TTB
1min max AB cals
1min rest
+
15mins walk

Commit

Thursday, September 8th, 2021

AM

9mins RTW easy
1min row
1min AB
1min Ski
+
Row 30sec rest walk 30sec x 20sets
rest walk 2mins after the 10th set all same pace
+
9mins RTW easy
1min row
1min AB
1min Ski


PM

A. Emom - 2-3 full snatches 60-75% of 1rm - 8mins
B. OHS @31X1; 4, 4, 3, 3; rest 2mins push weight a bit but make it perfect
+
Emom - 14mins
odd - 3 snatch pulls + 3 hang power snatches + 3 Power snatch all TnG you pick weight make it perfect
even - 1 rope climb 15' + 4-8 burpees
+
Emom - 16mins
odd - Row 15/12cals
even - 20 DU + 12 TTB
+
Amrap strict pronated pullups 3mins
+
Walk 10mins

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