CompTrain Individuals

2021-06-30 07:00:13 WEDNESDAY HOME GYM // 6.30.2021

“13 Going On Hurty”
AMRAP 13:
200m Run
9 Kipping Handstand Push-ups
12 Double DB Front Squats (50/35) Open / Comment

2021-06-30 07:00:13 WEDNESDAY // 6.30.2021

OPEN PREP

Stamina Cycling – Squat Clean
For Time:
21 Squat Cleans (135/95)
15 Squat Cleans (155/105)
9 Squat Cleans (185/135)

Single barbell, with athlete changing loads.

Kilos: (
61/43) (70/48) (84/61)

“13 Going On Hurty”
AMRAP 13:
12/9 Calorie Echo Bike
9 Kipping Handstand Push-ups
6 Front Squats (175/115)

Kilos: (
52/38)

Body Armor
Not For Time
21-18-15-12-9:
GHD Sit-ups

After Each Set: 2 Turkish Get-Ups (1/Arm) Open / Comment

2021-06-29 07:00:13 TUESDAY HOME GYM // 6.29.2021

“Counter Clockwise”
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks

Dumbbells – 50/35 Open / Comment

2021-06-29 07:00:13 TUESDAY // 6.29.2021

OPEN PREP

Gymnastics Conditioning
EMOM x 12 (3 Rounds):
Minute 1: 5-10 Strict Toes To Bar
Minute 2: 25-50ft. Handstand Walk
Minute 3: 5-10 Strict Ring Dips
Minute 4: 25-50ft. Handstand Walk

Olympic Power
On the Minute x 5:
5 “Touch and Go” Power Snatches

Intention is the same weight across all five rounds.

“Counter Clockwise”
“On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks

Dumbbells: 50’s/35’s
Kilos:
22.5’s/15’s Open / Comment

2021-06-28 07:00:13 MONDAY HOME GYM // 6.28.2021

“Jack Of All Trades”
For Time:
1 Mile Run
60 Single Dumbbell Hang Clean & Jerks (Switch Arms Every 5 Reps) (50/35)
40 Single Dumbbell Thrusters (20 Each Arm) (50/35) Open / Comment

2021-06-28 07:00:13 MONDAY // 6.28.2021

OPEN PREP

Grit Squats – Week 2A
3 Supersets:
10-8-6 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.

“Jack Of All Trades”
For Time:
2,000 Meter Row
30 Bar Muscle-ups
40 Thrusters (115/85)

Body Armor
3 Rounds For Quality:
100m Double Kettlebell Overhead Carry
50m Double Kettlebell Front Rack Lunge
25m Kettlebell Death March Open / Comment

2021-06-27 07:00:13 SUNDAY HOME GYM // 6.27.2021

Rest Day. Enjoy! Open / Comment

2021-06-27 07:00:13 SUNDAY // 6.27.2021

Rest Day. Enjoy! Open / Comment

2021-06-26 07:00:13 SATURDAY HOME GYM // 6.26.2021

“Turf Toe”
For Time:
30 Single Dumbbell Hang Clean and Jerks, Switch Arms Every 5 Reps (50/35)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Single Dumbbell Hang Clean and Jerks (50/35)

Kilos – (
22.5/15) Open / Comment

2021-06-26 07:00:13 SATURDAY // 6.26.2021

OPEN PREP

Gymnastics Conditioning
EMOM x 12 (4 Rounds):
Minute 1- 15/12 Calorie Row
Minute 2: 25-50ft. Handstand Walk
Minute 3: 1-2 Rope Climbs

Olympic Power
On the Minute x 12:
Mins 1+2+3 – 4 Power Cleans
Min 4 – Rest
Mins 5+6+7 – 3 Power Cleans
Min 8 – Rest
Mins 9+10+11 – 2 Power Cleans

“Run It Back”
For Time:
15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (
70/48) Open / Comment