“The Line”

Workout Intent

A-Line

Tuesday, June 21st, 2022

Bike 5mins easy

Row 30sec rest walk 30sec x 10 all same pace

Run 30sec rest walk 30sec x 10 all same pace

Bike 5mins easy pace

Growth

Tuesday, June 21st, 2022

A. OHS build to a moderate to tough single in 10mins
B. Emom - Power snatch x 1 + hang power snatch x 2 - 6-8mins start at 55% of 1rm PS small build per set if feeling it
C1. Front squat @20X1; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 60sec build per set see video
C2. Pendlay row @1010; 4-6 tough; rest 60-90sec
D. Thruster build to a moderate single in 6mins from the ground
+
16min amrap 80-90% effort pace see video
AB 3cals
Thrusters 95/65# 3reps
CTB pullups 3 reps
Increase all reps by 3 every round
+
10mins easy spin on bike

Commit

Tuesday, June 21st, 2021

AM

45mins 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. Emom - Clean and jerk 70% of 1rm 2 reps on the min for - 10-12mins
B1. Strict press x 1 + Push press x 3 + PJ x 5; rest 10sec build per set
B2. 15-20 CTB pullups; rest easy spin on bike 2mins x 4sets
+
4 sets all same pace
HS wal 90ft AFAP
Ski 90sec 90% effort
rest walk 2mins

Rest 4-8mins

4 sets all same pace
10 Deadlift TnG start moderate and build per set
AB 90sec 90% effort
rest walk 2mins

Rest 4-8mins

4 sets all same pace
10 S2O 155/110# scale as needed
5 bar facing burpees
Row 400m
rest walk 2mins

+

Walk 15mins

Please post results to comments below