Search

TUESDAY 10.31.17

COMPTRAIN CLASS PROGRAMMING METCON: "KELEN HELLY" 1 ROUND OF "KELLY" 2 ROUNDS OF "HELEN" 1 ROUND OF "KELLY" 1 ROUND OF "KELLY" = 400M RUN + 30 BOX JUMPS (24"/20") + 30 WALL BALLS (20#/14#) 1 ROUND OF "HELEN" = 400M RUN + 21 KETTLEBELL SWINGS (55#/35#) + 12 PULL UPS

MONDAY 10.30.17

COMPTRAIN CLASS PROGRAMMING OLY: SNATCH 12:00 EMOM MINUTE 1 = 3 REPS @ 75% MINUTE 2 = 2 REPS @ 80% MINUTE 3 = 1 REP @ 85% MINUTE 4 = REST X3 METCON: "POWER DOWN" 15-12-9 CALORIE ROW POWER SNATCH (95#/65#)

FRIDAY 10.27.17

COMPTRAIN CLASS PROGRAMMING METCON: "DEAD AHEAD" 21 DEADLIFTS (135#/95#) 15 BOX JUMPS (24"/20") 9 PUSH JERKS (135#/95#) X4 SKILL COOLDOWN: DOUBLE UNDERS 2:00 AMRAP

THURSDAY 10.26.17

COMPTRAIN CLASS PROGRAMMING METCON: "BALL HOGS" TEAM WORKOUT (2 ATHLETES) 15:00 AMRAP 3 WALL BALLS (20#/14#) 3 KETTLEBELL SWINGS (55#/35#) 3 GHD SIT UPS *ATHLETE 1 COMPLETES A ROUND OF 3 REPS, ATHLETE 2 COMPLETES A ROUND OF 3 REPS, ATHLETE 1 COMPLETES A ROUND OF 6 REPS, ATHLETE 2 COMPLETES A ROUND OF 6 REPS...9 REPS...12 REPS...15 REPS...AND SO ON. SKILL COOLDOWN: STRICT HANDSTAND PUSH UPS 50% OF MAX UNBROKEN STRICT HSPU 40% OF MAX UNBROKEN STRICT HSPU 30% OF MAX UNBROKEN STRICT HSPU X2 *MINIMAL REST BETWEEN UNBROKEN SETS AND A 2:00 REST BETWEEN ROUNDS.

WEDNESDAY 10.25.17

COMPTRAIN CLASS PROGRAMMING OLY: SQUAT CLEAN BUILD TO A HEAVY SINGLE METCON: "FOUR WHEELER" 400M RUN M=15 / F=10 CALORIE ASSAULT BIKE 12 SQUAT CLEANS (115#/80#) X2

TUESDAY 10.24.17

COMPTRAIN CLASS PROGRAMMING METCON: "LEAD FOOT" 4:00 AMRAP M=27 / F=20 CALORIE ROW 27 BURPEES 27 CHEST-2-BAR PULL UPS 4:00 REST 4:00 AMRAP M=21/F=15 CALORIE ROW 21 BURPEES 21 TOES-2-BAR 4:00 REST 4:00 AMRAP M=15 / F=10 CALORIE ROW 15 BURPEES 15 PULL UPS

MONDAY 10.23.17

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH BUILD TO A HEAVY POWER SNATCH METCON: "ISABEL" 30 POWER SNATCHES (135#/95#)

FRIDAY 10.20.17

COMPTRAIN CLASS PROGRAMMING OLY: SPLIT JERK BUILD TO A HEAVY SINGLE METCON: "DOUBLE OR NOTHING" 75 DOUBLE UNDERS 50 AIR SQUATS 15 POWER CLEANS (135#/95#) X3

WEDNESDAY 10.18.17

COMPTRAIN CLASS PROGRAMMING METCON: "FREEDOM SAUCE" 3:00 AMRAP 21 OVERHEAD SQUATS (95#/65#) 21 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 18 OVERHEAD SQUATS (115#/80#) 18 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 15 OVERHEAD SQUATS (135#/95#) 15 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 12 OVERHEAD SQUATS (155#/105#) 12 OVER THE BAR BURPEES MAX CALORIES ROW/BIKE/SKI

TUESDAY 10.17.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFTS BUILD TO A HEAVY SET OF 5 METCON: "FLAT TIRE" TEAMS OF 3 ATHLETES EVERY MINUTE ON THE MINUTE FOR 12:00 10 DEADLIFTS (225#/155#) 20 SIT UPS MAX CALORIE ASSAULT BIKE *EACH ATHLETE WILL START AT A DIFFERENT STATION AND ROTATE EVERY MINUTE

MONDAY 10.16.17

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT GONE BAD" 1:00 AT EACH STATION: WALL BALLS (20#/14#) SUMO DEADLIFT HIGH PULLS (75#/55#) BOX JUMPS (20") PUSH PRESS (75#/55#) CALORIE ROW 1:00 REST X3

FRIDAY 10.13.17

COMPTRAIN CLASS PROGRAMMING METCON: "WARPATH" 800M RUN 6 ROUNDS OF "THE CHIEF" 400M RUN 4 ROUNDS OF "THE CHIEF" 200M RUN 2 ROUNDS OF "THE CHIEF" *1 ROUND OF "THE CHIEF" = 3 POWER CLEANS (135#/95#) + 6 PUSH UPS + 9 AIR SQUATS

THURSDAY 10.12.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUATS 5-5-5 METCON: "TURN AND BURN" 400M RUN 30 THRUSTERS (65#/45#) X2

WEDNESDAY 10.11.17

COMPTRAIN CLASS PROGRAMMING METCON: "DUMB DOWN" 15:00 AMRAP 15 TOES-2-BAR 12 DUMBBELL REVERSE LUNGES (50#/35#) 9 DUMBBEL CLEAN & JERKS (50#/35#)

TUESDAY 10.10.17

COMPTRAIN CLASS PROGRAMMING METCON: "HANDBAG" M=60 / F=42 CALORIE ASSAULT BIKE 100 DOUBLE UNDERS 800M LOADED RUN (50#/35#) 100 DOUBLE UNDERS M=60 / F=42 CALORIE ASSAULT BIKE

MONDAY 10.9.17

COMPTRAIN CLASS PROGRAMMING METCON: "HANGMAN JURY" 30 HANG POWER CLEANS (115#/80#) 30 WALL BALLS (20#/14#) M=30 / F=21 CALORIE ROW X3

SATURDAY 10.7.17

OFF-SITE TEAM WORKOUT @ DRAYTON MILLS METCON: BUY IN: .75 MILE RUN 400 AIR SQUATS 300 SIT UPS 200 LUNGES 100 BURPEES CASH OUT: .75 MILE RUN

FRIDAY 10.6.17

COMPTRAIN CLASS PROGRAMMING METCON: "TINE" 500M ROW 12 DEADLIFTS (245#/165#) 15 BOX JUMPS (30"/24") X3

THURSDAY 10.5.17

COMPTRAIN CLASS PROGRAMMING METCON: "TEAM NATE" 20:00 AMRAP 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KETTLEBELL SWINGS (70#/55#) *2 PERSON TEAMS **ATHLETE 1 WILL COMPLETE A ROUND AND THEN ATHLETE 2 WILL COMPLETE A ROUND FOR 20:00

© 2019 CrossFit Spartanburg