“The Line”

Workout Philosophy

A-Line

Thursday, May 26th , 2022

Aerobic Training Zone 1 - 2

Row, Bike, Run, Ski or any other cyclical machine you want

Choose your pace based on how you feel today

2mins Side plank 30sec R and L
5mins easy pace
5mins 65% effort
5mins 70-80% effort
5mins 65% effort
5mins easy pace
2mins Side plank 30sec R and L

Growth

Thursday, May 26th, 2022

A. Front squat @20X1; 5, 4, 3, 2, 1; rest 2mins build per set
B1. Amrap unbroken strict pronated pull-ups; rest 30sec
B2. Snatch balance 3, 3, 3, 3; rest 90sec keep light and really snappy
C. Row 20sec rest walk 40sec x 10 increase pace every 2 sets last 2 96% effort pace
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On the 2mins complete
25 Wall balls 20# 11' target 14# 10' target
every 2mins complete 5 more wall balls until you cannot complete the reps in the 2mins
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Directly after your final set complete 3mins max burpee RMU scale as needed
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10mins easy spin on bike

Commit

Thursday, May 26th, 2022

AM

Row 500m rest walk 3mins x 6 sets
Goal is to pick your best possible pace that you can maintain each set. If you are off by more than 1.0 seconds the workouts ends. Post scores

PM

A. OHS @31X1; 5, 4, 3, 2, 1; rest 2mins build per set
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Emom - 14mins
odd - PS TnG x 5 135/95# + 20 DU
even - 3-5 RMU
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14mins 85% Effort
5 DB SA Thruster R 50/35#
5 Box jump 24/20"
5 DB SA Thruster L 50/35#
10 GHD situps alt each set with 10 hip ext
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12mins 85% Effort
10 CTB pullups unbroken
12 DB PS 70/50# alt hand per rep
14 Cal Row
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10mins 85% Effort
14 Pistol squats alt leg per rep
Sled push 40m forward 180/120# added
Reverse sled drag 40m
33 DU
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12mins 85% effort pace
Row 200m
AB/Echo 10cals
Ski 10cals
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Walk 10mins

Post Comments and Results below