“The Line”

Workout description

A-Line

Tuesday, December 28th, 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

- 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 stimulate recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolism
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Tuesday, December 28th, 2021

A. Deadlift build to a tough Single In 4sets with in 10mins
+
3 sets
Glute Bridge DB floor press @2020 15reps you pick weight
15 KBS tough weight you pick it
12 burpees
9 AB cals push the pace on this
rest walk 3mins
+
3 rounds for time
Run 400m
HS walk 25ft
See video for mods
+
Side Plank Powell raise @20X0; 8/arm; no rest between sides x 3sets
+
Walk 5-10mins

Commit

Tuesday, December 28th, 2021

AM

AB 5mins easy pace
+
Echo or AB 1min 90% effort rest easy spin 1min x 10
+
AB 5mins easy pace

PM

A. Close grip bench press @20X1; 5, 4, 3, 2, 1; rest 2-3mins tough effort on this
+
10mins 85% Effort pace
HS walk 25ft
15 wall balls 30/20# 12/10' target
3 rope climbs 15'

+ rest 3mins

10mins 85% Effort pace
3 HSPU
3 burpees
3 Row cals
increase all reps by 3 every round

+ rest 3mins

10min 85% Effort pace
HS walk 25ft
15 wall balls 30/20# 10' target
3 rope climbs 15'
Goal is same exact score as above

+ rest 3mins

10mins 85% Effort pace
3 HSPU
3 burpees
3 Row cals
increase all reps by 3 every round
Goal is same exact sore as above

10-15mins easy spin or walk