“The Line”

A-Line

Thursday, October 20th, 2022

Row 3-5k or Hike as long as you would like today - Enjoy Yourself!

Growth

Thursday, October 20th, 2022

A. SC x 1 + HSC x 1 + FS x 1 build this to about 80% effort for the day in 12mins
B. Front squat @21X1; 3-4reps; rest 90sec x 5sets start moderate and build
+
3 rounds not for time
10 strict TTB
10 assisted strict pullups
10 Ring rows
10 Ski cals
+
Chipper for time
Row 1k
50 air squats
10 DU
Row 750m
40 air squats
20 DU
Row 500m
30 air squats
30 DU
Row 250m
20 air squats
40 DU
Row 100m
10 air squats
50 DU

+

Walk 5-10mins in sun if possible

Commit

Thursday, October 20th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Run 30sec rest walk 30sec x 24sets

Rest 2-5mins

Row 30sec rest walk 30sec x 24sets
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Emom - PS x 2 + HPS x 2 + Full snatch x 1 + hang full snatch x 1 - 10mins you pick weight and keep it 65% could be a good start
B1. 1.25 bench press 5, 5, 5, 5, 5; rest 60sec build per set
B2. Wtd pronated pullup cluster 3. 2. 1; rest 10-20sec/rest 90sec
C1. DB push press TnG x 12-15; rest 10sec
C2. DB devils press 8reps 50/35#; rest 10sec
C3. DB death march 20 steps; rest 10sec
C4. amrap strict unbroken HSPU rest 10sec
C5. AB 90sec easy rest x 3-4sets
+
50, 35, 20 for time
Row cals
pushups
+
Walk 10mins


Post results to comments