“The Line”

Workout Description

A-Line

Thursday, January 27th, 2022

Aerobic Training Zone 1 - 2

Row, Bike, Run, Ski or any other cyclical machine you want

20mins total

4mins easy pace
4mins 65% effort
4mins 70-80% effort
4mins 65% effort
4mins easy pace

Growth

Thursday, January 27th, 2022

A. Curtis P; 2 full complex on the min start moderate and build per set until tough single - end on a make!!!
B. Emom - HSC TnG x 3 60-70% of 1rm SC - 8mins
+
3 sets
20 wall balls 20/14# 10/9' target
amrap unbroken CTB pullups - 1 rep
rest walk 2mins
+
12min cap
Row 1k
65 air squats
45 box jump on and over 24/20"
25 burpee RMU
+
Easy spin on bike 10mins

Commit

Thursday, January 20th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Echo or AB 5mins tough but sustainable rest walk 1min x 4 sets
The all must be the same pace
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Back squat build to a max in 15mins see video
+
24 min amrap tough effort test it a bit
75 PS 75/55#
50 wall balls 20/14# 10' target
40 TTB
30 burpees box jump 24/20"
20 burpee RMU
10 rope climbs 15'
+
20mins easy spin on bike