“The Line”

Workout Description

A-Line

Tuesday, February 8th, 2022

Aerobic 65-75% effort pace

20min clock
Min 1 - Row, Bike, Jog, Jump rope singles, or any cyclical machine you have
Min 2 - Side plank 20-30sec R and L
Min 3 - No push-up burpee Box step up 20" alt leg per rep
Min 4 - Forward fold stretch or Bretzel Stretch or your choice of mobility

Go back to 1 when finished with 4 and complete for 20mins

Growth

Tuesday, February 8th, 2022

Emom - SJ from blocks 2-3 reps 65-75% of 1rm - 8mins
+
Emom - 12mins
odd - amra unbroken CTB pullups - 2
even - 25 DU + 4-8 HSPU
+
For time or 13min cap
AB 50cals
2 wall walks
12 DB PS 50/35# alt hand per rep
4 wall walks
16 DB PS 50/35# alt hand per rep
6 wall walks
20 DB PS
8 wall walks
24 DB PS
10 wall walks
28 DB PS
12 wall walks
32 DB PS

Continue by 2 and 4 until 13mins is up

Walk 5-10mins

Commit

Tuesday, February 8th, 2022

AM

AB 5mins easy spin
+
30sec tough effort rest walk 30sec x 24 sets rest 90sec after the 8th and 16th set
+
10mins easy spin on bike

PM

A. Push press build to a tough 3-4 in 5sets from the ground within 10mins
B. Deadlift build to a tough 5 in 10mins
+
5, 4, 3, 2, 1 for time
Wall walk
PC 225/155#
+
"DT" 155/110# 90% effort pace on this
12 DL
9 HPC
6 S2O
+
10-15mins easy spin or walk

Post comments and results below