“The Line”

A-Line

Tuesday, January 11th, 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, January 11th, 2022

A. PC x 1 + HPC x 1 + S2O x 2-3 on the 90sec for 8sets
B1. DB push press 50/35# 10-12reps; rest 30sec
B2. Deadlift TnG x 10 reps 225/155#; rest 60-90sec x 3-4sets
+
4 sets of 5-10 HSPU see video
+
5, 4, 3, 2, 1 for time
Wall walk
Ski x 3 cals 15, 12, 9, 6, 3
+
5 sets increase pace per set
15 KBS 1.5/1pd
10 burpees
rest walk 45sec
+
Walk 5-10mins

Commit

Tuesday, January 11th, 2022

AM

AB 5mins easy pace
+
Echo or AB 1min 90% effort rest easy spin 1min x 15
+
AB 5mins easy pace

PM

A. Emom - 15-20mins
1 - 1 round of DT 155/110#
2 - 12/9 Row cals
3 - 10 bar facing burpees
4 - 50 DU
5 - Easy spin on bike 1min

+

10 rope climbs for time 15'

+ rest 1mins

6min 95% Effort pace
10 thrusters 135/95#
Row 200m

+ rest 5mins

8min 90% Effort pace
Ski 12cals
HS walk 10m

10-15mins easy spin or walk

Post comments and results below