“The Line”

A-Line

Thursday, January 20th, 2022

Aerobic Training Zone 1 - 2 ….. Maybe 3

Row, Bike, Run, Ski or any other cyclical machine you want

20mins total

4mins easy pace
4mins 65% effort
4mins 70-80% effort
4mins 65% effort
4mins easy pace

Growth

Thursday, January 20th, 2022

A. Back squat build to a max have some fun no tempo just build to a tough single
B1. BB FR walk lunges 95/65# 20 total steps; rest 10sec
B2. 12 bar facing burpees; rest 2mins x 4sets See video for build on the lunge
+
5 rounds for time
12 GHD situps
40 DU
10 CTB pullups
Easy spin on bike 10mins

Commit

Thursday, January 20th, 2022

AM

6mins RTW easy
1min row
1min AB
1min Ski
+
Echo or AB 4mins tough but sustainable rest walk 1min x 5 sets
They all must be the same pace
+
6mins RTW easy
1min row
1min AB
1min Ski


PM

A. Back squat @30X1; Cluster 1. 1; rest 15sec/rest 3mins x 6 sets all tough sets perfect tempo
+
Emom - 21mins
1 - 5 TnG PS you pick weight here keep it light and snappy keep same weight per set
2 - 12 CTB pullup
3 - Ski 12/9cals
+
For time 96% effort pace
Row 120cals
120 wall balls
+
20mins easy spin on bike

Post results to comments below