“The Line”
A-Line
Friday, November 11th, 2022
Full Body Fridays!
Try to move through this as fast as you can while staying true to the tempos and quality movement. Minimal rest!
A1. Goblet squat @30X0 8-12 x 3 sets
A2. Chin ups or band assisted chin ups ~90% of what you feel like your max reps is for today (i.e., feels like I can get to 7 but I'll stop at 6) x 3 sets
A3. Side plank 20-30 seconds x 3 sets
B1. Dual DB step up 6-8 each x 3 sets
B2. Push up ~90% of what you feel like your max reps is for today (i.e., feels like I can get to 7 but I'll stop at 6) x 3 sets
B3. Deadbugs 10 each x 3
C1. Glute bridge 10 x 3
C2. DB curls 10-12 x 3
C3. Tricep pull downs 10-12 x 3
C4. Lateral shoulder raise 10-12 x 3
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Optional trunk work 1-2 sets
Farmers carry 30 yd
Single arm farmers carry 15 yd ea
Contralateral carry 15 yd ea
Stability ball stir the pot x10 each direction
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10 minute cool down walk
Growth
Sorry Technical Issues would not allow for a video today
Friday, November 11th, 2022
A. Close grip bench press build to a tough 5 in 5sets rest as needed
B. Power clean TnG 3 build this over 12mins
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3 sets
15 HSPU
20 wall balls 20/14# 10' target
rest 120sec
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3 sets
10, 8, 6 AB cals
4, 3, 2 wall walks
rest 90sec
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3 sets
15 burpees
15 KBS heavy
rest 60sec
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Walk 5-10mins Sunshine if possible
Commit
Sorry Technical Issues would not allow for a video today
Friday, November 11th, 2022
AM
Run 55mins easy fasted in the AM if possible
PM
A1. Squat clean TnG cluster 3. 3. 3; rest 20sec/rest 90sec
A2. Strict press @12X1 6-8; rest 90sec x 4-5sets build per set on both
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5 sets increase pace per set
Row 500m
20 box jump 24//20" sd
20 HSPU
20 KBS 2/1.5pd
20 GHD situps
rest walk 3-4mins
+
Walk 5-10mins Sunshine if possible
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