CompTrain Individuals

2021-01-27 07:00:13 WEDNESDAY HOME GYM // 1.27.2020

“Just For Fun”
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds Open / Comment

2021-01-27 07:00:13 WEDNESDAY // 1.27.2021

OPEN PREP

Barbell Cycling
For Time:
15 Thrusters (50%)
10 Thrusters (57%)
5 Thrusters (65%)
Percentages based on 1RM Front Squat.

“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Single DB Alternating Power Snatches (50/35)
24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
18/14 Calorie Row
18 Single DB Alternating Power Snatches (50/35)
18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Row
12 Single DB Alternating Power Snatches (50/35)
12 Thrusters (75/55)

KILOS
Dumbbell – 22.5/15
Barbell – 34/25

Midline Positioning
Accumulate the following totals:
2:00 L-Sit (Choice of Parallettes or Rings)
3:00 Hip Extension Hold
4:00 Bottom of Air Squat Open / Comment

2021-01-26 07:00:13 TUESDAY HOME GYM // 1.26.2020

“Uplifting”
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round Open / Comment

2021-01-26 07:00:13 TUESDAY // 1.26.2021

OPEN PREP

On The 0:00… Gymnastics Conditioning A
AMRAP 6:
Strict Handstand Pushups

On the Minute – 3 Bar Muscle-Ups

On The 8:00… Gymnastics Conditioning B
AMRAP 6:
1 Strict Chest To Bar Pull-Up, 25′ Handstand Walk
2 Strict Chest To Bar Pull-Ups, 25′ Handstand Walk
3 Strict Chest To Bar Pull-Ups, 25′ Handstand Walk
Continue to add (1) Strict Chest To Bar Pull-Up per round until the time cap is reached.

“Uplifting”
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups

6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups

9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups

…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.

Box – 24″/20″
LBS – 135/95
KILOS – 61/43 Open / Comment

2021-01-25 11:34:01 Problems while parsing WODs should be fixed now Open / Comment

2021-01-25 11:31:51 MONDAY HOME GYM // 1.25.2020

“Wonderworld”
For Time:
21 Double Dumbbell Clean and Jerks
100 Double Unders
15 Double Dumbbell Clean and Jerks
100 Double Unders
9 Double Dumbbell Clean and Jerks
100 Double Unders Open / Comment

2021-01-25 11:31:50 MONDAY // 1.25.2021

OPEN PREP

Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats

Snatch Technique
Part A (From 0:00-5:00) – Sotts Press
3-4 Sets of 3 Reps

Part B (From 5:00-10:00) – Tall Snatch
3-4 Sets of 3 Reps

High Hang Snatch
On the Minute x 10:
1 High Hang Squat Snatch

“Wonderwall”
“For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees

LBS – (155/105)
KILOS – (70/48) Open / Comment

2021-01-24 07:00:13 SUNDAY HOME GYM // 1.24.2021




Rest day. Enjoy! Open / Comment