“The Line”
A-Line
Friday, November 25th, 2022
Full Body Fridays!
Really great one after all the food and drinks :)
A1. Box jump step down 5 x 4
A2. Dual DB backwards walking lunge 12 steps x 4
A3. Push up as many unbroken reps as possible x 4
A4. Barbell RDL 8 x 4
A5. Barbell bent over row 6 x 4
B1. Ab wheel roll out 10 x 3
B2. Side plank rotations 10 each x 3
B3. Hanging knee raise10 x 3
B4. Single arm farmers carry 20 yds each x 3
+
Optional arm work 2-3 sets
DB hammer curl x 12-15
Barbell reverse curl x 12-15
Tricep extension x 12-15
DB skull crushers x 10-12
Lateral shoulder raise x 12-15
+
10 minute cool down walk
Growth
Friday, November 25th, 2022
A. Strict press build to a 2rm in 12mins
B. Power clean TnG Cluster 3. 2. 1; rest 10sec/rest 2mins x 5sets build per set
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12mins 85% effort
3 wall walks
2 PC 155/105#
1 RMU or Rope Climb 15'
+
12mins 85% effort
Row 250m
15 pushups HR
10 KBS heavy
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12mins 85% effort
40 DU
15 DB incline bench press 50/35#
20 DB Deadlifts 50/35#
+
Walk 5-10mins Sunshine if possible
Commit
Friday, November 25th, 2022
AM
C2 bike 45mins Z2 pace easy to moderate
PM
A1. 1.25 Front squat 2, 2, 2, 2, 2; rest 30sec
A2. amrap RMU mins 2 reps; rest 2mins
+
5 sets increase pace per set
Run 400m
20 wall balls 20/14# 10' target
8 bar MU
HS walk 40ft
50 DU
rest 4mins
+
Walk 5-10mins Sunshine if possible
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