“The Line”

Workout Descriptions

A-Line

Monday, January 10th, 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 squat @2020; 10-12; 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. Hollow hold 10sec on 10sec off x 4-8sets

Growth

Monday, January 10th, 2022

A. Snatch pull x 1 + hang snatch pull x 1 + hang snatch x 1 on the 90sec for 8-10sets start light and build per set end on a make!
B. Back squat @20X1; 5, 4, 3, 2, 1; rest 2-3mins all tough sets with perfect tempo
C. BB FR walk lunge 25ft 95/65# rest 30-60sec x 4sets
+
21, 15, 9 for time
CTB pullups or regualr pullups
Wallball 20/14# 10/9' target
+
Row 20sec rest walk 40sec x 8sets pick a pace and keep it!
+
Walk 5-10mins

Commit

Monday, January 10th, 2022

AM

AB 5mins easy pace
+
Emom 30mins
1 - Run 30sec tough effort rest walk remainder of time
2 - Row 30sec tough effort rest walk remainder of time
3 - Ski 30sec tough effort rest walk remainder of time
+
Mobility your choice 15mins

PM

A. Build to a tough TnG 2 Hang Power Snatch in 12mins
B. Snatch pull from low blocks cluster 2. 2; rest 20sec/rest 3mins x 3 sets no straps push weight here
C. Back squat cluster @20X1; 4. 4; 20sec/rest 3mins x 3sets
+
3 rounds for time
7 PS 155/110#
14 Strict HSPU
24 alt pistols

rest 5mins

3 rounds for time
Row 500m
20 SA DB OH Walk lunges 50/35# you pick arm here

rest 5mins

Echo bike 1min rest walk 1min x 4sets increase pace per set

+

10mins easy spin on bike cooldown

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