“The Line”

Work description

A-Line

Thursday, December 23rd, 2021

Aerobic Training

20mins easy spin on bike of your choice (Assult Bike, Echo Bike, Airdyne, Stationary Bike, Rower, Run or any other cyclical machine)

Every 4mins complete FLR on the Floor 20-45sec Pick a time and keep it consistent

- This should be at a conversational pace
- You should break a small sweat
- The goal is to move blood and lymph detoxifying the body and stimulating recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolism
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Thursday, December 23rd, 2021

A. Back squat @30X1; 4, 4, 4; 5# more than last weeks 4
+
8mins easy to moderate pace
2 RMU or 5 strict pullups or ring dips + 5 dips
DB FR walk lunges 10steps 35/20#/hand
25 DU or 60 single unders
+
21, 18, 15, 12, 9, 6, 3 for time
Pullups
Walk lunge 100ft
Abmat situp
+
Walk 10mins

Commit

Thursday, December 23rd, 2021

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
AB 30sec rest walk 30sec x 21sets
rest walk 3mins after
Row 30sec rest walk 30sec x 21
all efforts same pace - edging work
42 Total
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Snatch from high blocks 2, 2, 2, 2; rest 2mins small build as you go
B. Snatch pull cluster 1. 1. 1; rest 10sec/rest 3mins x4sets push weight no straps
C. Back squat @20X1; 5, 4, 3; rest 2-3mins tough weight perfect form
+
5min amrap tough effort
3 RMU
10 DB PS 70/50# alt hand per rep
rest 4mins x 2 sets both sets same pace
+
5, 4, 3, 2, 1 for time
OHS 185/115#
Rope climb 15'
rest 4mins x 2sets both sets same pace
+
Walk 10mins

Post comments and results below, please