Search

WEDNESDAY 2.28.18

COMPTRAIN CLASS PROGRAMMING OLY: 3-POSITION SQUAT SNATCH 12:00 TO BUILD TO A HEAVY SET METCON: "SUNNY SIDE" 5:00 AMRAP BUY IN = 30 10M SHUTTLE SPRINTS AMRAP WITH REMAINING TIME: 3 SQUAT SNATCHES (115#/80#) 6 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP BUY IN = 30 10M SHUTTLE SPRINTS AMRAP WITH REMAINING TIME: 3 SQUAT SNATCHES (115#/80#) 6 LATERAL BARBELL BURPEES

TUESADY 2.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "WHIP LASH" 1:00 CALORIE BIKE 1:00 WALL BALLS (20#/14#) 1:00 DOUBLE UNDERS 1:00 REST X5

MONDAY 2.26.18

COMPTRAIN CLASS PROGRAMMING METCON: "COPYCAT" 20:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 HAND RELEASE PUSH UPS 3 CALORIE ROW/BIKE *ADD 3 REPS TO EACH MOVEMENT EACH ROUND

FRIDAY 2.23.18

OPEN GYM TOMORROW: 5-9AM NOON-1PM 4-7PM FRIDAY NIGHT LIGHTS @ 7PM CROSSFIT GAMES OPEN WORKOUT 18.1 18.1 (RX) 20:00 AMRAP 8 TOES-2-BAR 10 DUMBBELL CLEAN & JERKS (50#/35#) M=14 / F=12 CALORIE ROW 18.1 (SCALED) 20:00 AMRAP 8 KNEE UPS 10 HANG CLEAN & JERKS (35#/20#) M=14 / F=12 CALORIE ROW

THURSDAY 2.22.18

COMPTRAIN CLASS PROGRAMMING METCON "GOAT DAY" EMOM X20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2

WEDNESDAY 2.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "DOWNPOUR" 400M RUN 12 POWER CLEANS (155#/105#) 50 DOUBLE UNDERS X3

TUESDAY 2.20.18

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH 12:00 TO WORK UP TO A HEAVY SET OF 2 METCON: "FAST LANE" 20 BURPEE BOX JUMP OVERS (24"/20") 30 POWER SNATCHES (75#/55#) 40 OVERHEAD SQUATS (75#/55#) M=35 / F=25 CALORIE BIKE/ROW OR 400M RUN

MONDAY 2.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "IRON LUNG" 4:00 AMRAP M=27 / F=20 CALORIE ROW 27 WALL BALLS (20#/14#) 27 CHEST-2-BAR PULL UPS 4:00 REST 4:00 AMRAP M=21 / F=15 CALORIE ROW 21 WALL BALLS 21 TOES-2-BAR 4:00 REST 4:00 AMRAP M=15 / F=10 CALORIE ROW 15 WALL BALLS 15 PULL UPS

SATURDAY 2.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "GO TIME" TEAM WORKOUT (3 ATHLETES) 20:00 AMRAP M=12 / F=9 CALORIE BIKE 8 BURPEES 4 CLEAN & JERKS (115#/80#) *ATHLETES WILL COMPLETE A FULL ROUND BEFORE SWITCHING TO THE NEXT TEAMMATE. **EVERY 6 ROUNDS (2 PER ATHLETE) THE LOAD ON THE CLEAN & JERKS INCREASES BY 20# FOR THE MALES AND 10# FOR THE LADIES.

FRIDAY 2.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "MIGHTY MOUSE" 18:00 AMRAP 30 THRUSTERS (95#/65#) 30 BOX JUMPS (24"/20") M=30 / F=21 CALORIE ROW 30 TOES-2-BAR

THURSDAY 2.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "DRAGO" 30-25-20-15-10 RUSSIAN KETTLEBELL SWINGS (70#/55#) ABMAT SIT UPS 10M SHUTTLE SPRINTS

WEDNESDAY 2.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "HOT SAUCE" 3:00 AMRAP M=21 / F=15 CALORIE ROW/BIKE 21 LATERAL ROWER/BARBELL BURPEES MAX OVERHEAD SQUATS (75#/55#) 3:00 REST 3:00 AMRAP M=18 / F=13 CALORIE ROW/BIKE 18 LATERAL ROWER/BARBELL BURPEES MAX OVERHEAD SQUATS (95#/65#) 3:00 REST 3:00 AMRAP M=15 / F=11 CALORIE ROW/BIKE 15 LATERAL ROWER/BARBELL BURPEES MAX OVERHEAD SQUATS (115#/80#) 3:00 REST 3:00 AMRAP M=12 / F=9 CALORIE ROW/BIKE 12 LATERAL ROWER/BARBELL BURPEES MAX OVERHEAD SQUATS (135#/95#)

TUESDAY 2.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "BAR HOPPING" 15:00 AMRAP 15 HANG POWER CLEANS (135#/95#) M=21 / F=15 CALORIE BIKE OR ROW 15 CHEST-2-BAR PULL UPS 60 DOUBLE UNDERS

MONDAY 2.12.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 15:00 TO BUILD TO A HEAVY SET OF 3 METCON: "OPTIMUS PRIME" 7:00 AMRAP WALL BALLS (20#/14#) *EMOM = 5 DEADLIFTS (225#/155#)

SATURDAY 2.10.18

COMPTRAIN CLASS PROGRAMMING METCON: "HEAVE-HO" TEAM WORKOUT (3 ATHLETES) MMM=120 / FFF=90 / MMF=110 / MFF=10 CALORIE BIKE 75 THRUSTERS (95#/65#) 10 ROPE CLIMBS 120/90/110/100 CALORIE BIKE 75 POWER SNATCHES (115#/80#) 10 ROPE CLIMBS 120/90/110/100 CALORIE BIKE 75 CLEAN & JERKS (135#/95#) 10 ROPE CLIMBS

FRIDAY 2.9.18

COMPTRAIN CLASS PROGRAMMING METCON: "TREAD WATER" 2000M ROW 150 DOUBLE UNDERS 10 ROUNDS OF "CINDY" "CINDY" = 5 PULL UPS + 10 PUSH UP + 15 AIR SQUATS

THURSDAY 2.8.18

COMPTRAIN CLASS PROGRAMMING "ONESIES" ATHLETES CHOOSE 1 FROM EACH SECTION: STRENGTH: 1RM DEADLIFT 1RM BACK SQUAT 1RM BENCH PRESS GYMNASTICS: MAX STRICT PULL UPS MAX WEIGHTED PULL UPS MAX MUSCLE UPS MAX STRICT HANDSTAND PUSH UPS CONDITIONING: 1:00 MAX CALORIE BIKE 500M ROW

WEDNESDAY 2.7.18

COMPTRAIN CLASS PROGRAMMING METCON: "BLITZEN" M=20 / F=15 CALORIE ROW/BIKE OR 200M RUN 10 THRUSTERS (115#/80#) X5

TUESDAY 2.6.18

COMPTRAIN CLASS PROGRAMMING METCON: "COME CLEAN" 3:00 AMRAP 24 BOX JUMP OVERS (24"/20") M=18 / F=12 CALORIE BIKE/ROW MAX POWER CLEANS (115#/80#) 3:00 REST 3:00 AMRAP 21 BOX JUMP OVERS M=15 / F=10 CALORIE BIKE/ROW MAX POWER CLEANS (135#/95#) 3:00 REST 3:00 AMRAP 18 BOX JUMP OVERS M=12 / F=9 CALORIE BIKE/ROW MAX POWER CLEANS (155#/105#) 3:00 REST 3:00 AMRAP 15 BOX JUMP OVERS M=10 / F=7 CALORIE BIKE/ROW MAX POWER CLEANS (185#/135#)

MONDAY 2.5.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT 15:00 TO WORK UP TO A HEAVY SINGLE METCON: "OVER AND OVER" 9-15-21 CHEST-2-BAR PULL UPS BURPEES OVERHEAD SQUATS (95#/65#)

© 2019 CrossFit Spartanburg