“The Line”

Welcome the A-Line Program!! Workout Description

Growth starts : 5:21

Commit Starts : 6:55

A-Line

Monday, December 13th, 2021

Upper Body Press + Functional and Midline Stability

Click on the Underlined words for videos for all movements

A. Strict Press @2121; 6-8reps; rest 60-90sec x 3sets
B1. Half Kneeling Arnold Press @2121; 8-10/arm; rest 60sec
B2. Side plank 20-60sec Right and Left; rest 60sec x 3
C1. Seated DB external rotation @30X1; 10/arm; rest 60sec
C2. Incline Bench or Side Plank Powell Raise @2020; 6-8/arm; rest 60sec x 3
+
5-20mins easy spin on bike or walk

Growth

Monday, December 13th, 2021

A. Power snatch build to a tough double in 10mins
B. Back Squat @20X1; 1, 1, 1, 1, 1; on the 2mins build per set go for something if feeling it
C. BB on back reverse lunge 20 total steps alt leg per re; rest 2mins pick weight and keep it!
+
5 rounds for time 90% effort pace
Run or Row 400m
12 CTB pullups
9 Squat clean thruster 95/65#
6 bar facing burpees
+
Walk 5-10mins

Commit

Monday, December 13th, 2021

AM

5mins easy spin on bike
+
25min amrap 75% effort
Row 250m
HS walk 15ft
rest walk back to rower
+
5mins easy spin on bike

PM

A. Emom - TnG Power snatch x 3 - 8-10mins you pick weight and stay with it
B. Snatch pull cluster 1. 1. 1; rest 10sec/rest 90-120sec x 5sets straps good push the weight here
C. Back squat @20X1; 6-8; rest 3mins x 3 push weight but keep perfect tempo
+
Emom - 16mins
1 - Seated DB external rotation 8/arm @20X0
2 - BB FR reverse lunge 6/leg alt leg per rep you pick weigth and stay with it
3 - Side plank Powell Raise 30sec R and L
4 - 8-10 strict single leg TTB alt leg per rep
+
Row 3mins rest walk 3mins x 5sets
Pick a pace that pushes you but you can maintain for 5 sets with 3mins of rest
+
10mins easy spin on bike cooldown

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