“The Line”

Workout Philosophy

A-Line

Tuesday, February 15th, 2022

10mins Walk speed 3 incline 5 or Jog
10mins Row
10mins Bike

If you do not have these machines use what you have to accumulate 30mins of steady state aerobic work today

Growth

Tuesday, February 15th, 2022

A. Back squat 3, 2, 1, 3, 2, 1; rest 2-3mins second 321 more than the first
B1. BB FR Walk lunges 12 steps; rest 10sec
B2. Row 90sec tough effort but sustainable; rest 90sec x 3
C. Side plank Powell Raise @2020; 10-12/arm; rest 1min x 3
+
3 sets increase pace per set
Row 500m
Run 400m
21 Burpees
Rest walk 2mins
+
Walk 5-10mins

Commit

Tuesday, February 15th, 2022

AM

AB 5mins easy spin
+
10mins 85% effort pace
Row 200m
2 rope climbs 15'
10 DB Push press 50/35#/hand
12 Walk lunges FR 50/35#/hand
+
10mins easy spin on bike

PM

A. Clean and jerk build to a tough single in 12mins doesn't have to be a 1rm
B. Deadlift build to a tough 4 in 10mins
+
15, 12, 9, 6, 3 for time
PC185/135#
Burpee Box jump on and over 30/24"
+
10-15mins easy spin or walk