“The Line”

Workout description

Growth

Thursday, November 25th, 2021

A. Back squat @30X1; 5, 5, 5; rest 2-3mins 5# more than last week - see video if first week
B1. Rearfoot elevated split squat @2020; 8/leg rest 30sec
B2. amrap unbroken RMU or Amrap unbroken Strict pronated pullups; rest 90sec x 3
+
12mins 85% effort pace
8 BB FR walk lunges 95/65#
4 bar facing burpees
8 BB on back walk lunges 95/65#
8 GHD situps
+
Walk 10mins

Commit

Thursday, November 25th, 2021

AM

9mins RTW easy
1min row
1min AB
1min Ski
+
Row 30sec rest walk 30sec x 20sets
rest walk 2mins after the 10th set all same pace
+
9mins RTW easy
1min row
1min AB
1min Ski


PM

A. Emom - 2-3 full snatches 60-75% of 1rm - 8mins
B. OHS @31X1; 4, 4, 3, 3; rest 2mins push weight a bit but make it perfect
+
Emom - 14mins
odd - 3 snatch pulls + 3 hang power snatches + 3 Power snatch all TnG you pick weight make it perfect
even - 1 rope climb 15' + 4-8 burpees
+
Emom - 16mins
odd - Row 15/12cals
even - 20 DU + 12 TTB
+
Amrap strict pronated pullups 3mins
+
Walk 10mins


10-15mins easy spin or walk