“The Line”

Workout Philosophy

A-Line

Friday, March 11th, 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, March 11th, 2022

OPEN WARMUP 22.3

15-21mins
Easy to moderate pace
Row 1min
AB 1min
Mobility 1min
+
3 sets not for time
10 Kang squat
6/side Side plank clam shells
5 box jump sd increase height as you go
rest as needed
+
Wtd pronated pullup build to a single at 70% of 1rm in 3 sets
+
3 set
Bretzle stretch 8/side
Banded KBS moderate x 10
rest as needed
+
Thruster build to the ending weight for a nice snappy double
+
Spend time warming up the Pullups, CTB, Bar MU
+
1-4 sets until it feels good
4 pullups
2 thrusters 95/65#
3 CTB
2 Thrusters 115/75#
2 Bar MU
1 Thrusters 135/85#
+
Row 30sec rest walk 30sec x 5-7sets go until it feels amazing
Use this as a primer to make sure it feels great and you are ready to roll!
+
Last finishing touches before you go!

Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95/75 lb, then 115/75 lb, then 135/85 lb

Time cap: 12 minutes

+

20mins easy spin on bike

Commit

Friday, March 11th, 2022

AM

Row 600m rest walk 2mins x 4sets Increase pace per set

PM

A. Power snatch build to 77% of 1rm in 10mins
+
5 sets all exact same pace 85% effort
Row 400m
10 burpees
10 KBS
10 GHD situps
10 wall balls 20/14# 10' target
15 DU
rest walk 2-3mins
+
Walk 5-10mins Sunshine if possible

Post comments and results below