“The Line”

Workou Description

A-Line

Monday, February 7th, 2022

Lower Single Leg/Upper Single Arm Pull + Midline Stability

A1. Rear Foot Elevated Split Squat; @30X1; 8-10/leg; rest 1min
A2. DB Three Point Row @30X1; 8-10/arm; rest 1min x 3-4sets
B1. Goblet reverse lunge @20X0; 10-12/leg alt leg per rep; rest 60sec
B2. Ring Row or Pendlay Row @2020; 10-12; rest 60sec x 3
C1. Side plank 30sec R and L rest 20sec
C2. Wall sit 30-60sec add weight if you can; rest 60sec x 3
D. FLR on floor 10sec on 10sec off x 4-8sets

Growth

Monday, February 7th, 2021

A. PC TnG Cluster 3. 3. 3; rest 10sec/rest 2-3mins x 3 sets all tough build per set
B1. Close Grip Bench Press @30X1; 6, 4, 2; rest 60-90sec
B2. Back Squat @30X1; 6, 4, 2; rest 60-90sec build per set on both with perfect tempo
C1. Half-Kneeling Arnold Press @2020; 8-10/arm; rest 60sec
C2. BB Front Rack Walk Lunge 12 total steps; rest 90sec x 2 start moderate and build last set tough
+
3 sets all same pace
Row 500/400m
25 wall balls 20/14# 10/9' target
20 burpees
15 TTB
Rest walk 90sec
+
Walk 5-10mins

Commit

Monday, February 7th, 2022

AM

AB 5mins easy pace
+
5mins easy pace spin on bike
5min Tough effort sustainable pace
5mins easy pace spin on bike
5mins Tough effort sustainable pace
+
easy spin on bike 10mins

PM

A. Full snatch build to a tough double in 12mins
B. Snatch pull standing on 45# plate slow until past the knees 1. 1. 1; rest 20sec/rest 3mins x 3-4sets
C. Back squat cluster @20X1; 2. 2; 20sec/rest 3mins x 3 sets
+
Emom - 14mins
odd - 3-6 RMU
even - AB 12/9cals
+
Emom - 14mins
odd - 18 wall balls 20/14# 10/9' target
even - 5 devils press 50/35# + 5 burpees
+
Emom - 14mins
odd - Power snatch 135/95# 5-8reps TnG
even - BB FR reverse lunge 5/leg alt leg per rep
+
60 GHD situps for time
+
20mins easy spin on bike cooldown

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