“The Line”

Workout Philosophy

A-Line

Tuesday, June 14th, 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 14th, 2022

A. Wide Stance Box Squat @31X1; 3 reps on the min for 10mins 60-70% of 1rm
B1. Front Rack Front Foot Elevated Split Squat; 6/leg Alt leg per rep; rest 60sec
B2. 3 Wtd pronated strict pullup + 3-5 strict pronated pullup + 5-7 kipping pullups goal is unbroken on this scale as needed; rest 60sec x 4sets
C1. Ring or Rig Supported Cossacks squat 8/leg alt leg per rep; rest 30sec
C2. DB Three Point Row @20X0; 8-10/arm; rest 30sec
C3. Side plank powell raise @2020 8/arm; rest 30-60sec x 3
+
Score is total reps accumulated
5min amrap TGU alt hand per rep 1pd/20#
4min amrap box jump sd 24/20"
3min amrap TTB unbroken sets of 3
2min amrap Jump lunges
1min amrap Row cals
+
10mins easy spin on bike or walk

Commit

Tuesday, June 14th, 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. Clean and jerk start at 55% of 1rm add 20# every min until tough single
B1. Seated Arnold press @2020; 10-12; rest 20sec
B2. Ring dip amrap in 40sec; rest 20sec
B3. Deadlift 275/195# amrap in 40sec; rest easy spin on bike 3mins x 4
C. 60 GHD situps for time
+
5min amrap Tough effort
10 DB PC and Jerk 70/50# alt hand per rep
35 DU

Rest 1min

5min amrap Tough effort
10, 8, 6, 4, 2 for time
HSPU
Burpees Box jump on and over 24/20"

Rest 1min

5mins amrap Tough effort
AB 50/40cal buy in
remainder of time complete amrap
max distance HS walk

+

15mins easy spin or walk

Post comments and results below