“The Line”

Workout Description

A-Line

Thursday, September 22nd, 2022

3mins easy spin on bike or Row or jog
+
Bike, Row, or Jog
30sec 85-90% effort
rest easy easy spin 30sec x 25-35sets
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 22nd, 2022

A. Hang squat clean build to a max in 10mins
B. Emom - HSC TnG x 3 speed focus 60-70% of 1rm HSC - 8mins
C. Side plank 30sec R and L no breaks 3mins
+
10, 8, 6, 4, 2 for time 95% effort
kHSPU
SC 135/95# scale as needed
+
7, 6, 5, 4, 3, 2, 1 Grinder pace
FW 50m 2p/1.25pd/hand
Wall walk
+
Walk 5-10mins in sun if possible

Commit

Thursday, September 22nd, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Row 30sec rest walk 30sec x 30sets
rest walk 2mins after the 10th and 20th set all same pace
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Emom - 2-3 full snatches 60-75% of 1rm - 12mins
B. OHS @20X1; 5, 3, 1, 5, 3, 1; rest 2mins build per set second 531 more than first
+
32min cap
Row 2k
Run 800m
Row 1k
Run 400m
50 wall balls 20/14# 10' target
20 burpees
35 wall balls
35 burpees
20 wall balls
50 burpees
Run 400m
Row 1k
Run 800m
Row 2k
+
Walk 10mins


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