“The Line”

Workout Description

A-Line

Thursday, October 6th, 2022

Row 3-4k or Hike as long as you would like today - Enjoy Yourself!

Growth

Thursday, October 6th, 2022

A. Emom - Box squat 3 reps 65% of 1rm - 8-10mins work speed on way up
B. Emom - Banded Bench Press or Chains 55% + the bands or chains 3 reps - 8-10mins work speed on way up
C1. Rear Foot Elevated Split squat @20X1; 8/leg; rest 30sec
C2. DB bent torso row @20X1; 8/arm; rest 60-90sec x 3-4sets
+
30min amrap 90% effort
1 burpee
2 pushups
3 box jump sd 24/20"
4 PC 115/75#
5 S2O 115/75#
6 GHD situps or Abmat situps
7 cal you choose change per set
+
Walk 5-10mins in sun if possible

Commit

Thursday, October 6th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Run 30sec rest walk 30sec x 18sets

Rest 2-5mins

Row 30sec rest walk 30sec x 18sets
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Start at 50% of 1rm snatch add 10# every 75sec until tough single
B. OHS @20X1; 2, 2, 2; rest 2mins keep working OHS
C. Front squat build to a moderate to tough 3 in 3sets
+
3, 6, 9, 12, 15, 18, 21 for time
Goblet squat 70/44#
CTB pullups
GHD situps
+
Row 30sec rest wal 30sec x 15sets increase pace every 5 middle 5 tough
+
Walk 10mins

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