“The Line”

Workou Description

A-Line

Tuesday, February 1st, 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 1st, 2022

A. Squat clean thruster build to a max in 10mins
Rest exactly 3mins and put 75% of A on the bar
B. 10min amrap Squat Clean Thrusters 75% of A
+
3, 2, 1 mins of each
Easy spin on AB or Echo
Easy Jog
Easy Row
Easy Mobility
+
Walk 5-10mins

Commit

Tuesday, February 1st, 2022

AM

AB 5mins easy spin
+
30sec tough effort rest walk 30sec x 21 sets rest 90sec after the 7th and 14th set
+
10mins easy spin on bike

PM

A. Close grip bench press build to a tough single in 12mins @30X1
rest exactly 3mins
B. Take 77% of A complete a 1min amrap you can rack it if needed; rest 4mins x 3sets
C1. 10-month position DB press @2020; 10-12; rest 1min
C2. 20 KBS Russian heavy; rest 1min x 3-4sets
+
For time best possible score
Row 1k
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU
+
10-15mins easy spin or walk