“The Line”

Workout Descriptions

A-Line

Tuesday, January 4th, 2022

Aerobic Training

20mins easy spin on bike of your choice (Assult Bike, Echo Bike, Airdyne, Stationary Bike, Rower, Run or any other cyclical machine)

Every 4mins complete FLR on the Floor 20-45sec Pick a time and keep it consistent

- This should be at a conversational pace
- You should break a small sweat
- The goal is to move blood and lymph detoxify the body and stimulate recovery
- Teaching the body to utilize Oxygen and Fat as a fuel source
- Raising core temp and stimulating the metabolism
- Mental Clarity and time with self
- Expanding the Aerobic System

Growth

Tuesday, January 4th, 2022

A. SJ from blocks 2 reps on the 90sec for 8sets start moderate and build
B1. PC x 1 + PP x 3-4; rest 60sec
B2. 15-18 GHD situps; rest 60sec x 3-4sets
+
3 sets
50 DU
HS walk 25ft
rest as needed
+
1-10 for time
Deadlift 155/110#
HSPU
+
Walk 5-10mins

Commit

Tuesday, January 4th, 2022

AM

AB 5mins easy pace
+
Echo or AB 1min 90% effort rest easy spin 1min x 12
+
AB 5mins easy pace

PM

A. PC x 1 + S2O x 3-4; rest 90sec x 8sets build per set here
+
5mins 95% Effort pace
2 rope climbs
3 HSPU increase reps by 3 every round

+ rest 5mins

7min 93% Effort pace
Row 250m
10 burpees

+ rest 5mins

9min 90% Effort pace
Ski 10cals
4 RMU


+ rest 5mins

11min 85% Effort pace
AB 15cals
5 PC and jerk 185/120#


Post results to comments below