“The Line”

Workout Descriptions

A-line - start

Growth - 1:08 start

Commit - 3:30 start

A-Line

Thursday, December 16th, 2021

Aerobic Training

20mins easy spin on bike of your choice (Assult Bike, Echo Bike, Airdyne, Stationary Bike, Rower, Run or any other cyclical machine)

Every 4mins complete FLR on the Floor 20-45sec Pick a time and keep it consistent

Notes:
- This should be at a conversational pace
- You should break a small sweat
- The goal is to move blood and lymph detoxifying the body and stimulating recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolizm
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Thursday, December 16th, 2021

A. Back squat @30X1; 4, 4, 4; rest 2mins - 5# more than last weeks 5 See video for instruction
B1. 12 Thrusters 95/65#; rest 10sec
B2. CTB pullup Cluster 6. 5. 4; rest 10sec/rest 60-90sec x 3-4sets
+
For time tough effort
20 Back squats 205/135#
40 DB PS alt hand per rep 50/35#
60 burpees
+
Walk 10mins

Commit

Thursday, December 16th, 2021

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
AB 30sec rest walk 30sec x 18sets
rest walk 2mins after
Row 30sec rest walk 30sec x 18
all efforts same pace - edging work
36 Total
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Snatch from high blocks 3, 3, 3, 3; rest 2mins small build as you go
B. Emom - 1 full snatch start at 55% of 1rm add 10# every min until max
+
Emom - 16mins
odd - 3-6 RMU
Even - 12 DB PS 70/50# alt hand per rep
+
Emom - 18mins
odd - 8-10 OHS 95/65#
even - 2 rope climbs 15'
+
Emom - 20mins
odd - Row 15/12cals
even - 15-20 TTB
+
Walk 10mins

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