Search

TUESDAY 4.29.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT BUILD TO HEAVY SINGLE METCON: "FRONT RUNNER" FOR TIME: 200 METER RUN, 2 FRONT SQUATS 200 METER RUN, 4 FRONT SQUATS 200 METER RUN, 6 FRONT SQUATS 200 METER RUN, 8 FRONT SQUATS 200 METER RUN, 10 FRONT SQUATS BARBELL: 165/110

WEDNESDAY 5.1.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT SNATCH 2-2-2-1-1 HANG SQUAT SNATCH FOR LOAD: #1: 2 REPS #2: 2 REPS #3: 2 REPS #4: 1 REP #5: 1 REP METCON: "WATERLOGGED" 1,000 METER ROW DIRECTLY INTO... 30 DUMBBELL SNATCHES (50/35) 15 BURPEE BOX JUMPS (24"/20") 20 DUMBBELL SNATCHES (50/35) 10 BURPEE BOX JUMPS (24"/20") 10 DUMBBELL SNATCHES (50/35) 15 BURPEE BOX JUMPS (24"/20")

MONDAY 4.29.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN + JERK BUILD TO HEAVY COMPLEX METCON: "HANDLEBARS" 4 ROUNDS: 21/15 CALORIE ASSAULT BIKE 15 TOES 2 BAR 7 POWER CLEAN AND JERKS (155/105)

THURSDAY 4.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "OLD TOWN ROAD" 6 ROUNDS: 15/12 CALORIE ASSAULT BIKE 150' FARMER'S CARRY (35's/95's) 9 STRICT TOES 2 BAR

WEDNESDAY 4.24.19

COMPTRAIN CLASS PROGRAMMING METCON: "THE CHIEF" 5 ROUNDS: AMRAP 3: 3 POWER CLEANS (135/95) 6 PUSH-UPS 9 AIR SQUATS REST 1 MINUTE BETWEEN ROUNDS.

TUESDAY 4.23.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PULL-UPS (STRICT): MAX REPS METCON: "BOAT RACE" 3 ROUNDS: 300 M ROW 400 M RUN REST 3 MINUTES BETWEEN ROUNDS. SCORE IF TOTAL TIME, INCLUDING REST.

MONDAY 4.22.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT SNATCH 5x2 HANG SQUAT SNATCH FOR LOAD: #1: 2 REPS #2: 2 REPS #3: 2 REPS #4: 2 REPS #5: 2 REPS METCON: "DESTINY'S CHILD" 15-12-19: POWER SNATCH (95/65) BOX JUMP OVERS (24"/20") DIRECTLY INTO... 15-12-9: OVERHEAD SQUATS (95/65) LATERAL BARBELL BURPEES

FRIDAY 4.19.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT SNATCH 5x2 HANG SQUAT SNATCH FOR LOAD: #1: 2 REPS #2: 2 REPS #3: 2 REPS #4: 2 REPS #5: 2 REPS METCON: "VADER" 3 ROUNDS: 24/17 CALORIE ROW 21 WALLBALLS (20/14) 18 ALTERNATING DUMBBELL SNATCHES (5035) 15 LATERAL BURPEES OVER ROWER 3 ROUNDS

THURSDAY 4.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "ANNIE'S ON THE RUN" FOR TIME: 100 DOUBLE UNDERS, 50 SIT-UPS, 200 M RUN 80 DOUBLE UNDERS, 40 SIT-UPS, 200 M RUN 60 DOUBLE UNDERS, 30 SIT-UPS, 200 M RUN 40 DOUBLE UNDERS, 20 SIT-UPS, 200 M RUN 20 DOUBLE UNDERS, 10 SIT-UPS, 200 M RUN

WEDNESDAY 4.17.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT PAUSE SQUAT 4x3 FRONT PAUSE SQUAT FOR LOAD: #1: 3 REPS #2: 3 REPS #3: 3 REPS #4: 3 REPS METCON: "DORBELL" AMRAP 18: 21/15 CALORIE ASSAULT BIKE 15 STRICT PULL-UPS 15 DUMBBELL DEADLIFTS (50's/35's) 15 DUMBBELL FRONT SQUATS (50's/35's)

TUESDAY 4.16.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN + PUSH JERK BUILD TO A HEAVY COMPLEX METCON: "GRACE" FOR TIME: 30 CLEAN AND JERKS (135/95)

MONDAY 4.15.19

COMPTRAIN CLASS PROGRAMMING METCON: "MARATHON MONDAY" 2 ROUNDS: 400 M RUN, 26 HAND RELEASE PUSH-UPS 400 M RUN, 26 KETTLEBELL SWINGS (35/53) 400 M RUN, 26 ABMAT SIT-UPS 400 M RUN, 26 DEADLIFTS (75/55) 400 M RUN, 26 AIR SQUATS 400 M RUN, 26 BOX JUMPS (24/20)

THURSDAY 4.11.19

COMPTRAIN CLASS PROGRAMMING STRENGTH DEADLIFT 4x5: #1: 5 REPS #2: 5 REPS #3: 5 REPS #4: 5 REPS METCON: CHRISTINE 3 ROUNDS: 500 M ROW 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS (20')

WEDNESDAY 4.10.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT BUILD TO HEAVY 3 METCON: "HEARTBREAK KID" 3 ROUNDS: 10 FRONT SQUATS (185/135) 20 CHEST TO BAR PULL-UPS 50 DOUBLE UNDERS

TUESDAY 4.9.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: SEATED PRESS 3x10 SEATED PRESS FOR LOAD: #1: 10 REPS #2: 10 REPS #3: 10 REPS METCON: "BAD BLOOD" 5 ROUNDS: 1 MINUTE WALLBALLS (20/14) 1 MINUTE PUSH PRESSES (95/65) 1 MINUTE CALORIE BIKE 1 MINUTE REST

MONDAY 4.8.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN BUILD TO A HEAVY SET OF 3 METCON: "BLACK AND BLUE" 5 ROUNDS: 10 POWER CLEANS (135/95) 10 BURPEES

SATURDAY 4.6.19

COMPTRAIN CLASS PROGRAMMING METCON: "ME THREE" TEAMS OF 3 FOR TIME (30 MINUTE TIME CAP): 100 PULL-UPS 100 OVERHEAD SQUATS (75/55) 80 BOX JUMP OVERS (24/20) 80 THRUSTERS (95/65) 60 TOES 2 BAR 60 FRONT SQUATS (115/80) 40 TIRE FLIP & JUMP THROUGHS 40 CLUSTERS (135/95)

FRIDAY 4.5.19

COMPTRAIN CLASS PROGRAMMING METCON: "TRI SPRINT INTERVALS" 5 ROUNDS: AMRAP 4: 30/20 CALORIE ROW 20/14 CALORIE ASSAULT BIKE AMRAP 10 M SHUTTLES 4 MINUTE REST BETWEEN ROUNDS.

THURSDAY 4.4.19

COMPTRAIN CLASS PROGRAMMING METCON: "ROPE SWING" AMRAP 15: 3 ROPE CLIMBS (15') 15 KETTLEBELL SWINGS (53/35) 30 ABMAT SIT-UPS

WEDNESDAY 4.3.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5x3 BACK SQUAT FOR LOAD: #1: 3 REPS #2: 3 REPS #3: 3 REPS #4: 3 REPS #5: 3 REPS METCON: "REAR END" AMRAP 18: 60 DOUBLE UNDERS 45 AIR SQUATS 21/15 CALORIE ASSAULT BIKE 15 PUSH JERKS (135/95)

© 2019 CrossFit Spartanburg