“The Line”

Workout description

A-Line

Thursday, December 30th, 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 to detoxify 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

Thursday, December 30th, 2021

A. Back squat @30X1; 3, 3, 3; 5# more than last weeks 4
+
10mins 85% Effort (same as September 21st)
Run 200m
25 DU
10 KBS 1.5/1.25pd
+
10mins 85% Effort (same as September 21st)
Row 250/200m
2 RMU
8 box jump sd 24/20"
+
10mins 85% Effort )same as September 21st)
AB 12/10cals
10 DB Power Snatch 50/35# alt hand per rep
6-8 CTB pullups
+
Easy spin on bike 10mins

Commit

Thursday, December 30th, 2021

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
AB 30sec rest walk 30sec x 25sets
rest walk 3mins after
Row 30sec rest walk 30sec x 25
all efforts same pace - edging work
50 Total
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Full snatch build to a tough TnG triple in 12mins
B. Snatch pull cluster 1. 1; rest 10sec/rest 3mins x 5 sets push weight no straps
C. Back squat @20X1; 3, 2, 1; rest 2-3mins tough weight perfect form
+
5 sets all same pace
Row 500m
20 wall balls 20/14# 10/9' target
18 CTB pullups
16 box jump sd 24/20"
14 KBS 2/1.5pd
55 DU
rest walk 4mins
+
Walk 10mins

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