“The Line”

Workout Descriptions

A-Line

Thursday, January 6th, 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

Thursday, January 6th, 2022

A. Back squat @30X1; 3, 3, 3; 5# more than last weeks 3 keep pushing this
+
8mins 88% Effort
AB 10/8cals
5 Thrusters 95/65#
5 bar facing burpees
+
8mins 88% Effort
10 DB PS 50/35# alt hand per rep
10 DB Step up 24/20" 50/35# single DB
7 CTB pullups
+
8mins 88% Effort
BB FR walk lunge 25ft 95/65#
12 GHD situps
33 DU
+
Easy spin on bike 10mins

Commit

Thursday, January 6th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Echo or AB 2mins tough but sustainable rest walk 1min x 8sets
The all must be the same pace
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Back squat @30X1; Cluster 2. 2; rest 20sec/rest 3mins x 4sets all tough sets perfect tempo
+
Emom - 18mins
1 - Full snatch TnG double start moderate and build
2 - Snatch pull 82% of 1rm 1. 1; rest 10sec/rest remainder of min
3 - Row 10/8cals on the faster side for the first 30sec
+
5 sets increase pace per set
Ski 25cals
25 wall balls 20# 10' target
20 PS 75/55#
15 bar facing burpees
10 TTB AFAP
50 DU
rest walk 4mins
+
Walk 10mins

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