“The Line”

A-Line

Tuesday, November 1st, 2022

A-Line Video Workout Description

Aerobic Power Intervals
5-7 intervals
Assault bike - 60 seconds
Jump rope- singles x 75 or double-unders x 35
Medball chest pass x 10
Medball slams x 10
Dual DB push press x 10
+
Trunk Circuit
2 sets
Deadbug x 10 each
Stability ball bodysaw x 10
Front leaning rest x 45sec
Single arm farmer's carry x 15yd each
+
Arm Farm
DB bicep hammer curl 15 x 2
Tricep push down, cable or band 15 x 2
DB lateral shoulder raise 15 x 2
Plate raise 15 x 2

Growth

Tuesday, November 1st, 2022

A. Push press build to a tough 2 from the ground in 12mins
+
Death by Devils press 50/35#
+
Death by HSPU start strict and move to kipping when you need to
+
Death by Echo bike cals
+
Walk 5-10minsf

Commit

Tuesady, November 1st, 2022

AM
Row 8k easy to moderate pace

PM

A. Back squat build to a tough triple in 12mins
+
5 sets increase pace per set
HS walk 30ft
20 wall balls 20/14# 10' target
15 Strict HSPU
10 Squat snatch 135/95#
2 rope climbs 15'
rest walk 2mins
+

15mins easy spin on bike


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