“The Line”

Workout Description

A-Line

Monday, September 26th, 2022

Monday
A. Back squats @20X1; 15, 12, 10; rest as needed
B. DB at Side Lunges 10-12/leg x 2 rest as needed
C. Leg Curls 15, 15, 15; rest as needed with band or machine if you have it
D. Straight leg deadlift 15, 15, 15; rest as needed BB or DB’s @1010
G. Bicycle crunches 15-25/side x 2 sets rest as needed

Growth

Monday, September 26th, 2022

A. Snatch build to a max in 10mins
B. Take 77% of A complete 25 reps for time
C. Wtd Pronated pullups cluster 2. 2; rest 10-20sec/rest 60-120sec x 3
+
3 rounds for time
18 CTB pullups
15 Cal Echo bike
12 TTB
9 Front squat 135/95#
+
10mins easy spin on bike

Commit

Monday, September 26th, 2021

AM

12mins 85% effort
Run 200m
2 Strict RMU
HS walk 20ft
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15mins 85% effort
Row 250m
22 DU unbroken
3 wall walks
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12mins 85% effort
Ski 200m
FLR on rings 30sec
8 box jump on an dover 24/20"
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10mins easy spin on bike

PM

A1. Snatch balance light perfect 3, 3, 3, 3, 3; rest 30
A2. Snatch pull x 1 + hang snatch pull x 1 + full snatch x 1 + OHS x 1 ; rest 90sec x 8-10sets
Emom - 18mins Almost done I promise!
odd - 5 TnG PS you pick weight and keep it - perfect form required!
Even - 10 bar facing burpees AFAP
C1. 1.25 Front squat @20X1; 3, 3, 3, 3; rest 1min
C2. 10 TTB + 5-7 Bar MU; rest 1min
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30, 20, 10 for time
Thruster 95/65#
Row cals
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