CompTrain Individuals

2021-06-25 07:00:13 THURSDAY HOME GYM // 6.24.2021

Optional Active Recovery Day. Enjoy! Open / Comment

2021-06-25 07:00:13 FRIDAY // 6.25.2021

OPEN PREP

Grit Squats – Week 1B
3 Supersets:
8-8-8 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.

All percentages based on 5RM Back Squat
*Both front and back squat barbells.

Power Snatch Technique
5 Sets:
1 Power Snatch
1 Snatch Grip Push Jerk
1 Low-Hang Power Snatch

Power Snatch
On the Minute x 10:
1 Power Snatch
1 Overhead Squat

“Chunky Monkey”
For Time:
9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (
52/38) Open / Comment

2021-06-24 07:00:13 WEDNESDAY HOME GYM // 6.23.2021

“Run It Back”
On the 4:00 x 6 Rounds:
12 Pull-ups
21 Single Dumbbell Swings (50/35)
400 Meter Run

Kilos – (
22.5/15) Open / Comment

2021-06-24 07:00:13 THURSDAY // 6.24.2021

Optional Active Recovery Day. Enjoy! Open / Comment

2021-06-23 07:00:13 WEDNESDAY HOME GYM // 6.23.2021

“Run It Back”
On the 4:00 x 6 Rounds:
12 Pull-ups
21 Single Dumbbell Swings (50/35)
400 Meter Run

Kilos – (
22.5/15) Open / Comment

2021-06-23 07:00:13 WEDNESDAY // 6.23.2021

OPEN PREP

“The Grunt”
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – (135/95)
Kilos – (
61/43)

“Run It Back”
On the 4:00 x 6 Rounds:
12 Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run

Kilos: (
24/16)

Body Armor
3 Giant Sets:
Max Reps Barbell Strict Press (Light Weight Across)
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side) Open / Comment

2021-06-22 07:00:13 TUESDAY HOME GYM // 6.22.2021

“John Deere”
For Time:
21-15-9
10m Shuttle Runs
Burpees

200m Dumbbell Farmers Carry (50’s/35’s)

21-15-9
10m Shuttle Runs
Burpees

200m Dumbbell Farmers Carry (50’s/35’s)

21-15-9
10m Shuttle Runs
Burpees

Kilos: (
22.5/15) Open / Comment

2021-06-22 07:00:13 TUESDAY // 6.22.2021

OPEN PREP

Strict “JT” (Cycle Benchmark)
21-15-9:
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups

“John Deere”
21-15-9:
Row Calories
Echo Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:
Row Calories
Echo Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:
Row Calories
Echo Bike Calories

KILOS: (
22.5/15)

Midline
3 Giant Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-ups
20 AbMat Sit-ups
Rest 2 Minutes Between Rounds. Open / Comment

2021-06-21 07:00:13 MONDAY HOME GYM // 6.21.2021

“Front Burner”
For Time:
20 Double Dumbbell Front Squats (50/35)
20 Burpees Over the Dumbbell
20 Double Dumbbell Push Presses (50/35)
20 Burpees Over the Dumbbell
20 Double Dumbbell Thrusters (50/35)

Kilos: (
22.5/15) Open / Comment

2021-06-21 07:00:13 MONDAY // 6.21.2021

OPEN PREP

Grit Squats – Week 1A
3 Supersets:
10-8-6 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.

“Front Burner”
For Time:
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)

KILOS: (
61/43)

Body Armor
3 Sets of 7: Tempo Seated Good Mornings (3s Down)
3 Sets of 15: Barbell Hip Thrusts
*Complete 3-6 Strict Chest To Bar Pull-Ups After Each Set (6 Sets Total). Open / Comment