“The Line”

Workout Description

A-Line

Thursday, January 13th, 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 13th, 2022

A. Back squat @30X1; 2, 2, 2; rest 3mins all working sets tough effort
+
6 mins 90% Effort
8 DB FR walk lunges 50/35#
2 devils press 50/35#
+
3 mins 92% Effort
7 wall balls 20/14# 10/9' target
3 TTB
rest walk 3mins x 2
Increase pace per set
+
6 mins 90% Effort
22 DU
1 rope climb 15'
+
Easy spin on bike 10mins

Commit

Thursday, January 13th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Echo or AB 3mins tough but sustainable rest walk 1min x 6 sets
They all must be the same pace
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Back squat @30X1; Cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 5 sets all tough sets perfect tempo
+
Emom - 18mins
1 - 5 TnG PS you pick weight here keep it light and snappy keep same weight per set
2 - 12 CTB pullup
3 - Ski 12/9cals
+
50 TTB for time
Every time you break complete 20m HS walk
+
For time
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
+
20mins easy spin on bike

Post comments and results below