“The Line”

Workout Philosophy

A-Line

Friday, February 25th, 2022

L-Test
A. 3mins max strict pronated pullups
B. 2mins max pushups
C. 2mins max situps
D. 2mins max air squats
+
10mins easy easy aerobic walk or ride bike

Growth

Friday, February 25th, 2022

Warmup

4-5sets all easy pace

Row 1min
AB 1min
Jog 1min
Side plank Clamshell 5/side take a min to complete
+
Bretzel stretch 8/side with exhale on stretch and inhale on the reset
Glute bridge pallof press use a band if no pulley @2020 5-6/sid
These two back and forth 2-4x's based on feel
+
Spend 10-30mins warming up the movements and doing specific prep that you know works for you
+
1 wall walk
4 DB PS
6 box jump on and over
on the 2mins for do mobiliy specific prep in the rest time x 3-5sets

Row 30sec rest walk 30sec x 6-8sets increase pace per set
Nothing to wild here
+
rest and make sure movements feel good and hit it when you feel great!

+

Open 22.1
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

50 / 35-lb dumbbell, 20 / 24 -in box

+

20mins easy spin on bike

Commit

Friday, February 25th, 2022

AM

Row 1k rest walk 2mins x 5sets Increase pace per set last 1k is about 88% effort

PM

A. Close grip bench press 2, 2, 2; rest 2-3mins 85% effort today keep snappy
+
Emom - 12mins
odd - Row 12/9cals
even - 3 box jump on and over 24/20" + AB cals 6/4 AFAP
+
10, 8, 6, 4, 2 for time
CTB pullups
GHD situps
+
Row 30sec rest walk 30sec x 12-15sets pick a pace and keep it exactly the same the entire time
+
Walk 5-10mins Sunshine if possible