“The Line”

A-Line

Tuesday, January 18th, 2022

Aerobic 65-75% effort pace

20min clock
Min 1 - Row, Bike, Jog, Jump rope singles, or any cyclical machine you have
Min 2 - Side plank 20-30sec R and L
Min 3 - No push up burpee Box step up 20" alt leg per rep
Min 4 - Forward fold stretch or Bretzel Stretch or your choice of mobility

Go back to 1 when finsihed with 4 and complete for 20mins

Growth

Tuesday, January 18th, 2022

A. Emom - PC TnG x 2 start at 55% of 1rm add 5 or 10# every min until a tough double end on a make!
B1. 10 HSPU see video; rest 10sec
B2. 5 ball over shoulder 150/100#; rest 10sec
B3. 10 DB S2O 50/35#; rest 10sec
B4. 15 box jump on and over 24/20"; rest 10sec
B5. Ski or Row 15cals; rest 90sec x 3-4sets
+
3 sets for time increase pace per set
Row 500m
Run 400m
21 burpees
rest 1min
+
Walk 5-10mins

Commit

Tuesday, January 18th, 2022

AM

AB 5mins easy spin
+
2min Echo bike rest walk 2mins x 5sets
push this a bit see video
+
10mins easy spin on bike

PM

A. Close grip bench press @30X1; 8, 6, 4, 8, 6, 4; rest 2-3mins second 864 more than first
B1. DB 10-month position shoulder press @2121; 10-12; rest 20sec
B2. Pendlay row @1010; 8-10; rest 90sec x 3sets push these a bit
+
5 rounds for time
5 sandbag over shoulder 150/100#
HS walk 30ft AFAP
2 rope climbs 15'

rest 5mins x 2 sets the best possible combined time

Rest 8mins after this

8min cap
1-10 for time
PC and Jerk 185/125#
Bar-facing burpees

+

10-15mins easy spin or walk

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