“The Line”

A-Line

Friday, September 16th, 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 - 8-18mins
odd - Goblet squat 10-12 reps you pick weight and tempo
even - Seated Arnold press 10-12 you pick weight and tempo
+
Emom - 8-18mins
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 16th, 2022

Emom - Power Snatch double start at 50% of 1rm add 10# every min until tough double not TnG
+
Emom - 12-16mins
Odd - 6-8 Bench press @20X1 60-70% of 1rm
Even - 20 DU + 5-10 Strict pronated pullups
+
Emom - 12-16mins
Odd - Row 12/10cals
Even - FLR on rings 30-45sec
+
60 burpees for time
+
Walk 5-10mins in Sun if possible

Commit

Friday, September 16th, 2022

AM

55mins 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. Behind the neck SJ from blocks build to a max in 12mins
C. Strict press build to a 5rm in 5sets rest as needed
+
5sets tough effort
Ski or Run 200m
20 wall balls 20/14# 10' target
HS walk 10m
12-15 Strict HSPU
FW 50m 2pd/hand
Reverse sled drag 90# added 50m
rest walk 3-4mins
+
Walk 5-10mins Sunshine if possible


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