Search

MONDAY 4.30.18

COMPTRAIN CLASS PROGRAMMING METCON: "FRAN" 21-15-9 THRUSTERS (95#/65#) PULL UPS

SATURDAY 4.29.18

COMPTRAIN CLASS PROGRAMMING METCON: "HURRICANE" 800M RUN 21 POWER CLEANS (155#/105#) X3

FRIDAY 4.27.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT WORK UP TO A HEAVY DOUBLE METCON: "TKO" M=35 / F=25 CALORIE BIKE 27 CHEST-2-BAR PULL UPS 21 POWER SNATCHES (115#/80#) 15 OVERHEAD SQUATS (115#/80#) 9 SQUAT SNATCHES (115#/80#)

THURSDAY 4.26.18

COMPTRAIN CLASS PROGRAMMING METCON: "HALF AND HALF" TEAM WORKOUT (2 ATHLETES) 400M ROW 200M WRECK BAG RUN (50#/35#) X8 *ATHLETES WILL COMPLETE 4 ROUNDS EACH, SWITCHING AFTER FULL ROUNDS ARE COMPLETED. ATHLETES CAN USE BAGS, MEDBALLS, KETTLEBELLS, DUMBBELLS OR PLATES.

WEDNESDAY 4.25.18

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT CLEAN BUILD TO A HEAVY SINGLE METCON: "UNDER THE LIGHTS" 8:00 AMRAP 3 HANG SQUAT CLEANS (95#/65#) 3 TOES-2-BAR 6 HANG SQUAT CLEANS 6 TOES-2-BAR 9 HANG SQUAT CLEANS 9 TOES-2-BAR ...ADD 3 REPS EACH ROUND...

TUESDAY 4.24.18

COMPTRAIN CLASS PROGRAMMING METCON: "PLAY DEAD" 5:00 AMRAP BUY IN = 600M RUN 12 DEADLIFTS (185#/135#) 12 LATERAL BARBELL BURPEES REST 5:00 5:00 AMRAP BUY IN = 400M RUN 9 DEADLIFTS (225#/155#) 9 LATERAL BARBELL BURPEES REST 5:00 5:00 AMRAP BUY IN = 200M RUN 6 DEADLIFTS (275#/185#) 6 LATERAL BARBELL BURPEES

MONDAY 4.23.18

COMPTRAIN CLASS PROGRAMMING METCON: "SPIN DOCTOR" 20:00 AMRAP 30 DOUBLE UNDERS 15 WALL BALLS (20#/14#) 30 DOUBLE UNDERS 15 KETTLEBELL SWINGS (55#/35#)

SATURDAY 4.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "CENTURY CLUB" TEAM WORKOUT (3 ATHLETES) M=100 / COED=85 / F=57 CALORIE ROW 100 BOX JUMP OVERS (24"/20") 100 POWER SNATCHES (95#/65#) 100 THRUSTERS (95#/65#) 100 CHEST-2-BAR PULL UPS 100 THRUSTERS 100 POWER SNATCHES 100 BOX JUMP OVERS M=100 / COED=85 / F=75 CALORIE ROW

FRIDAY 4.20.18

ATHLETE'S CHOICE MASTERS ONLINE QUALIFIER EVENT #4 5:00 AMRAP 9 HANDSTAND PUSH UPS 6 BAR FACING BURPEES 3 SNATCHES (165#/115#) ...OR... COMPTRAIN CLASS PROGRAMMING METCON: "SURFER ON ACID" 400M RUN 21 BURPEES X3

THURSDAY 4.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "RACK CITY" 10 POWER CLEANS (155#/105#) 50 AIR SQUATS 10 FRONT SQUATS (155#/105#) 50 AIR SQUATS 10 PUSH JERKS (155#/105#) 50 AIR SQUATS 10 CLUSTERS (155#/105#)

WEDNESDAY 4.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "FULL CIRCLE" 1500M ROW OR 1 MILE RUN 100 DOUBLE UNDERS 35 CALORIE BIKE 100 DOUBLE UNDERS 1500M ROW OR 1 MILE RUN

TUESDAY 4.17.18

COMPTRAIN CLASS PROGRAMMING OLY: SQUAT SNATCH BUILD TO A HEAVY SINGLE METCON: "RING OF FIRE" RX 9:00 AMRAP 1 MUSCLE UP 1 SQUAT SNATCH (135#/95#) 2 MUSCLE UPS 2 SQUAT SNATCHES 3 MUSCLE UPS 3 SQUAT SNATCHES ...AND SO ON... SCALED PULL UPS POWER SNATCHES (ATHLETE CHOOSES LOAD)

MONDAY 4.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "MARATHON MONDAY" 400M RUN 26 HAND RELEASE PUSH UPS 400M LRUN 26 KETTLEBELL SWINGS (55#/35#) 400M RUN 26 SIT UPS 400M RUN 26 DEADLIFTS (75#/55#) 400M RUN 26 AIR SQUATS 400M RUN 26 BOX JUMPS (24"/20")

SATURDAY 4.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00 - 10:00 1 MILE RUN MAX CLEAN & JERKS (135#/95#) 10:00 - 13:00 REST 13:00 - 20:00 800M RUN MAX POWER SNATCHES (115#/80#) 20:00 - 23:00 REST 23:00 - 27:00 400M RUN MAX THRUSTERS (95#/65#)

FRIDAY 4.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "BELT BUCKLE" 1000M ROW 30 DEADLIFTS (225#/155#) 50 LATERAL BARBELL BURPEES

THURSDAY 4.12.18

COMPTRAIN CLASS PROGRAMMING METCON: "WATER PUMP" 20:00 AMRAP 5 STRICT PULL UPS 10 PUSH UPS 15 CALORIE ROW

WEDNESDAY 4.11.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUATS WORK UP TO A HEAVY SET OF 5 METCON: "ELBOW GREASE" ALTERNATING EVERY MINUTE ON THE MINUTE X 14 (7 ROUNDS) ODD MINUTES = M=14 / F=10 CALORIE BIKE/ROW EVEN MINUTES = :30 MAX MEDBALL SQUAT CLEANS (20#/14#)

TUESDAY 4.10.18

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3

MONDAY 4.9.18

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN & JERK 15:00 TO WORK UP TO A HEAVY SINGLE METCON: "GRACE" 30 CLEAN & JERKS (135#/95#)

FRIDAY 4.6.18

COMPTRAIN CLASS PROGRAMMING METCON: "FREAKY FRIDAY" TEAM WORKOUTS (2 ATHLETES) 20:00 AMRAP M=50 / F=35 CALORIE ROW 50 BURPEES M=35 / F=25 CALORIE BIKE 50 KETTLEBELL SWINGS (55#/35#) OR INDIVIDUAL WORKOUT 25 CALORIE ROW 21 BURPEES M=15 / F=12 CALORIE BIKE 12 POWER CLEAN AND JERKS (95#/65#) 3:00 REST X3

© 2019 CrossFit Spartanburg