“The Line”

Workou Description

A-Line

Thursday, February 3rd, 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, February 3rd, 2022

A. Back squat 4 reps on the 2min for 6sets start moderate and build
+
20min amrap "Cindy"
5 pullups
10 pushup
15 air squats
+
Easy spin on bike 10mins

Commit

Thursday, January 27th, 2022

AM

30sec Row rest walk 30sec x 10sets all same pace
+
30sec incrase pace every 10sec last 10sec all out rest 3mins x 2
+
10mins max cals AB
+
20mins easy spin on bike cooldown

PM

A. Emom - HSC TnG x 5 start at 135/95# build by 10 every min until tough 5
B. 50 CTB pullups for time get after this
C. 50 HSPU for time get after this
+
3 sets all same pace
Row 1k
20 GHD situps
18 DB goblet FR walk lunges 50/35#
16 TTB
14 pistols alt leg per rep
12 burpee box jump 24/20"
rest 3mins
+
20mins easy spin on bike