“The Line”

A-Line

Monday, October 24th, 2022

A-Line has its own Video Now!

Video - https://youtu.be/Yt6_dzzz7Ik

A1. Pause box jump @12X0 step-down 5reps
A2. Bent-over shoulder Y @2121 10reps x 2sets
-- A box that is very easy for you to jump on is preferable. Still jump as high as you can and then get a soft landing on the box. Make sure to step down.

B1. Dual DB rear foot elevated split squat @31X1 6/leg; rest 30-60sec
B2.Strict pull-up @31X1 AMRAP; rest 30-60sec; x 3sets assisted if needed

C1. DB bench press - neutral grip @3211 8, 6, 4; rest 30-60sec
C2. Single arm DB Row @3211 8, 6, 4; rest 30-60sec
C3. KB farmers carry 30m; rest 30-60sec
C4. Calf raise @31X1 15; rest 30-60sec (8, 6, 4 dictates the sets for the superset so these are 3 sets)
+
10-15 easy bike, row, or walk

Growth

Monday, October 24th, 2022

A. Snatch pull x 1 + hang snatch pull x 1 + hang full snatch x 1; rest 60-90sec x 6-8sets
B1. Back squat Cluster @20X1; 3. 2. 1. 1; rest 15sec/rest 60-90sec build per set warmup to a good working set
B2. 5-8 bar MU or 2 pullup + 2 dips per bar MU; rest 60-90sec x 4-5sets
C. Emom - 14mins
odd - 14 wall balls 20/14# 10' target
even - 10-15 GHD situps
+
For total time
Run 800m
Rest 1min
5 rounds for time
Row 300m
20 FR walk lunges 75/45#
10 pullups anyway
rest 1min
Run 800m
+
10mins easy spin on bike

Commit

Monday, October 24th, 2021

AM

Run 12mins 85% effort
rest walk 3mins x 4sets
48 total mins

Feel free to change cyclical machines each 12mins

PM

A. Push press build to a tough 2 in 12mins
B1. Close grip bench press @20X1; 5, 4, 3, 2, 1; rest 60sec build per set
B2. Hang power snatch TnG x 5; rest 90sec you pick weight here small build as you go
+
Emom - 12mins
odd - 4-7 RMU
even - 14 DB PS 70/50# alt hand per rep
+
HS walk 60ft
Rest 1min
40 HSPU firt 20 strict
60 burpees jump touch 6" above reach
80 Cal ski
60 burpees jump touch 6" above reach
40 HSPU first 20 strict
rest 1min
HS walk 60ft
+
10-15mins easy spin or walk


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