“The Line”

Workout Philosophy

A-Line

Friday, March 25th, 2022

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

Growth

Friday, March 25th, 2022

A1. Close Grip Bench Press @30X1; 5, 5, 5, 5; rest 90sec
A2. Front Squat @30X1; 5, 5, 5, 5; rest 90sec pick a weight for both and keep it start this at about 80-85% effort not of your 1rm think effort. We will build on this
B1. Static Dip/Wtd Dip/Assisted Dip; @21X1 12-15; rest 1min
B2. DB at side Front Foot Elevated Slit Squat; 12/leg; rest 1min x 3 one leg at a time
C. Side plank max hold both sides if you get to 2mins call it
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3-5 sets all exact same pace is the goal ;)
50 DU
15 Wall balls 20/14# 10' target
3 wall walks
FW 50m 2/1.5pd/hand
12 box jump on and over 24/20"
rest 1-3mins
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10mins easy spin on bike

Commit

Friday, March, 24th 2022

AM
12mins RTW easy warmup pace
1min row
1min bike
1min jump rope singles
1min run
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3 sets
Bretzel 8/side
Single Leg Glute bridge 10 reps
Pistol to box 8/side
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Specific prep your choice
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Row 30sec 90% effort increase pace every 10sec last 10sec tough
Thoracic flow 1x through
rest walk 30-90sec x 3
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Make sure all movemements feel amazing
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4 pistols alt leg per rep
5 GHD situps
1-3 RMU
x 3-5 rest as needed
until everything feels great
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Add anything you would like or you knwo makes you feel great!
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Hit the workout when you are ready!!

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3 Rounds for time
30 Pistols
30 GHD situps
10 RMU

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20mins easy spin on bike

PM
Possible redo of Event 1

Post comments and results below