“The Line”
A-Line
Tuesday, November 15th, 2022
Continuous aerobic effort
*Performed at an easy effort. You should be able to hold a conversation through all of this
Assault bike - 60 seconds
Jump rope- 60 seconds
Front leaning rest- 30 seconds
Rest 30 seconds x 6-8 sets
+
Trunk Circuit
2 sets
Deadbug x 10 each
Stability ball bodysaw x 10
Single arm farmer's carry x 15yd each
Growth
Tuesday, November 15th, 2022
A1. Close grip bench press @30X1; 5, 4, 3, 2, 1; rest 60sec
A2. Power clean x 1 + hang power clean x 1; rest 90sec build per set on both
B. Seated DB ext rotation built to and 8rm both arms @30X1 take your time
+
For time
"JT"
21, 15, 9
HSPU
Ring Dips
Pushups
+
15mins easy spin on bike
Commit
Tuesady, November 15th, 2022
AM
Row 10k easy to moderate pace
PM
A. Squat clean build to a tough TnG 5 in 5 sets over 12mins
B. Front squat 5, 4, 3, 2, 1; rest as needed no tempo push the weight
C. 150 wall balls for time Classic "Karen" See where it is
+ rest 4mins after C
3 sets all same pace
20 KBS 2/1.5pd
20 burpees
20 KBS 2/1.5pd
20 burpees
rest 5mins
+
15mins easy spin on bike
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