November 18, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

MACHO MAN COMPLEX

BUILD TO HEAVY COMPLEX:

3 POWER CLEANS

3 FRONT SQUATS

3 PUSH JERKS

METCON:

"RANDY SAVAGE"

AMRAP 12:

3 ROUNDS OF MACHO MAN (135/95)

15 TOES TO BAR

MACHO MAN: 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

November 16, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFT

BUILD TO HEAVY SET OF 6-4-2

METCON:

"SMOOTH CRIMINAL"

AMRAP 15:

60 DOUBLE UNDERS

30 WALLBALLS (20/14)

15 DEADLIFTS (245/165)

November 15, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"PILOCARPINE"

5 ROUNDS:

25/18 CALORIE ROW

12 DUMBBELL SNATCHES (70/50)

3 ROPE CLIMBS

November 14, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PAUSING FRONT SQUAT

BUILD TO HEAVY SINGLE WITH 3 SECOND PAUSE

METCON:

"BREAKING BAD"

5 ROUNDS:

200 M RUN

2-4-6-8-10 FRONT SQUATS (165/110)

November 13, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"RUSH HOUR"

ON THE 4:00 X 5 ROUNDS

15/12 CALORIE ASSAULT BIKE

12 LATERAL BARBELL BURPEES

6 POWER SNATCHES (135/95)

November 13, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

JACKIE

FOR TIME:

1000 M ROW

50 THRUSTER 45/35#

30 PULL-UPS

November 8, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"COVER GIRL"

AMRAP 18:

5 ROUND BUY-IN

200 M RUN

10 OVERHEAD SQUATS (95/65)

IN TIME REMAINING:

MAX ROUNDS "CINDY"

November 8, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

PAUSING POWER CLEAN

BUILD TO HEAVY DOUBLE. 2 SECOND PAUSE AT THE KNEE.

METCON:

"20 FOR 7"

AMRAP 7:

20 DOUBLE UNDERS, 1 POWER CLEAN (155/105)

20 DOUBLE UNDERS, 2 POWER CLEANS (155/105)

20 DOUBLE UNDERS, 3 POWER CLEANS (155/105)

...

UP BY (1) POWER CLEAN UNTIL FINISH

November 7, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"WRECKING CREW"

5 ROUNDS (25 MINUTE CAP): 

100 M WRECK BAG RUN (100/70)

200 METER RUN

40/30 CALORIE ROW

PARTNER 1 RUNS 100 M WITH WRECK BAG, THEN PARTNER 2. PARTNER 1 RUNS 200 M, THEN PARTNER 2. SHARING 1 ROWER, SPLIT THE CALORIES AS DESIRED.

November 6, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"STICK UP"

AMRAP 20:

10 THRUSTERS (135/95)

15 CHEST 2 BAR PULL-UPS

20/15 CALORIE ASSAULT BIKE

Please reload

feed the beast
nutrition blog

CHOOSING A PROGRAM

March 23, 2017

1/10
Please reload

Please reload

Archive