“The Line”

Workout Philosophy

A-Line

Tuesday, May 24th, 2022

Aerobic 65-75% effort pace

20-30min clock
Min 1 - Row, Bike, Jog, Jump rope singles, or any cyclical machine you have
Min 2 - Side plank 20-30sec R and L
Min 3 - No pushup burpees box step up or burpee box jump you choose height
Min 4 - Forward fold stretch or Bretzel Stretch or your choice of mobility
Min 5 - Hang from a bar 20-30sec omni grip
Go back to 1 when finsihed with 5 and complete for 20-30mins

Growth

Tuesday, May 24th, 2022

A. Power clean build to a tough TnG 3 in 12mins
B1. Seated arnold press @2020; 10reps; rest 30sec
B2. Clean grip deadlift TnG x 5-8reps; rest 30sec x 4sets
+
10mins 85% Effort
3 Deadlifts 185/125#
2 bar facing burpees
1 wall walk
15 DU
+
10mins 85% Effort
3 KBS 1.5/1.pd
3 box jump sd 24/20"
3 TTB
increase all reps by 3 every round
+
Walk 5-10mins

Commit

Tuesday, May 24th, 2021

AM

40mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Power clean x 1 + Hang Power Clean x 1 + Push Press x 4-5; rest 90sec x 8sets build per set
B1. Close grip bench press @20X0; 6-8; rest 30sec build per set
B2. 20 CTB pullups; rest 30sec
B3. 20 GHD situps; rest 60sec x 3-4sets
C. Seated DB ext rotation build to an 8rm both arms @30X0
+
Emom - 12mins
odd - 12-15 HSPU
Even - Row 11-14cals
+
For Max Reps on the 6min running clock
3mins max Box jump on and over 30"
2mins Max Box jump on and over 24"
1mins Max Box jump on and over 20"
+
10-15mins easy spin or walk

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