“The Line”
A-Line
Monday, November 21st, 2022
A1. Dual DB walking lunge 10 - 12 steps x 3 sets
A2. Ring row @2020 10 - 12 x 3 sets
B1. DB floor press @2020 6-8 x 3 sets; rest 30-60 sec
B2. Lat pull down @2020 10 - 12 x 3 sets; rest 30-60 sec
B3. Barbell glute bridge @20X1 8 x 3; rest 30-60 sec
C. Assault bike sprints x 6-8
5 second sprint rest 30-45 seconds
Start with the wheel already spinning!
+
10-15 easy bike, row, or walk
Growth
Monday, November 21st, 2022
A1. Back squat Cluster 4. 4; rest 10sec/rest 30sec start moderate and build
A2. 15 CTB pullups; rest 120sec x 4sets
B1. Front rack walk lunges 95/65# 25ft; rest 10sec
B2. 2-3 rope climbs 15'; rest 60-90sec x 4 sets
C. Side plank 30sec R and L 3mins
+
For time
Run 800m
30 PS 115/75#
30 box jump 36/30"
+
10mins easy spin on bike
Commit
Monday, November 21st, 2021
AM
15 sets
Row 250m
FLR on rings 30sec
rest walk back to rower
PM
5 sets increase pace per set
15 wall balls 30/20# 10' target
7 PC 225/155#
15 bar facing burpees
Ski 30cals
15 bar facing burpees
7 bar MU
15 wall balls 30/20# 10' target
rest walk 3-4mins
+
10-15mins easy spin or walk
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