CompTrain Individuals

2021-06-05 07:00:13 SATURDAY HOME GYM // 6.5.2021

“Everything in Moderation”
AMRAP 20:
200 Meter Run
12 Double Dumbbell Burpee Deadlifts (50’s/35’s) Open / Comment

2021-06-05 07:00:13 SATURDAY // 6.5.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50′ Single Bottoms Up Kettlebell Walk

Snatch Pulls
5 Sets:
1 Snatch Deadlift
2 Low-Hang Snatch Pulls
:5s Pause at Low-Hang (shin level)
1 Low-Hang Snatch Pull

Strict Press
4-2-4-2-4-2
Rest as needed between sets.

“Everything in Moderation”
AMRAP 20:
200m Run
7 Deadlifts (225/155)
7/5 Calorie Assault Bike

Kilos-
102.5/70 Open / Comment

2021-06-04 07:00:13 FRIDAY HOME GYM // 6.4.2021

“Ugly Sweater”
2 Rounds:
1200m Run
70 Squat Jumps
50 Single Dumbbell Alternating Power Snatches (50/35)
30 Burpees Over the Dumbbell Open / Comment

2021-06-04 07:00:13 FRIDAY // 6.4.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Back Rack Reverse Lunge Each Leg
10 Strict Toes To Bar

Rest as needed between sets.

Box Squat
On the Minute x 10:
2 Box Squats

Dumbbell Lunge
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets.

“Ugly Sweater”
2 Rounds:
90/70 Calorie Row
70 Wallballs (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)

KILOS
Wallballs- 9/6
Barbell-
34/25 Open / Comment

2021-06-03 07:00:14 THURSDAY HOME GYM // 6.3.2021

Optional Active Recovery Open / Comment

2021-06-03 07:00:13 THURSDAY // 6.3.2021

Rest Day. Enjoy! Open / Comment

2021-06-02 07:00:13 WEDNESDAY HOME GYM // 6.2.2021

“Power Hour”
For Time:
80 Single Dumbbell Hang Clean and Jerks (50/35)
*Switch arms every 5 reps

On the Minute: 20 Line Hops Open / Comment

2021-06-02 07:00:13 WEDNESDAY // 6.2.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Single Leg Barbell Good Mornings
:30 Kettlebell Rusian Twist
10 Alternating Pause Pistols

Rest as needed between sets.



Bench Press
4-2-4-2-4-2
Rest as needed between sets.



Positions: Static Holds
Accumulate the following totals in the bottom of the squat:
Back Squat – 1 Set of :45s
Front Squat – 1 Sets of :30s
Overhead Squat – 1 Sets of :15s



Clean Pulls
5 Sets:
1 Clean Deadlift
2 Low-Hang Clean Pulls
:5s Pause at Low-Hang (shin level)
1 Low-Hang Clean Pull



“Power Hour”
50 Clean and Jerks (135/95)
On the Minute: 20 Double Unders

KILOS- (
61/43) Open / Comment

2021-06-01 07:00:13 TUESDAY HOME GYM // 6.1.2021

“Let It Burn”
On the 3:00 x 10:
15 Burpees
12 x 10m Shuttle Runs Open / Comment

2021-06-01 07:00:13 TUESDAY // 6.1.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Half Kneeling Bottom Up Kettlebell Press
8 Dumbbell Bent Row w/ Band
8 Push-Ups

Rest as needed between sets.

“Let It Burn”
On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Assault Bike

Midline
21-15-9:
Pausing Hip Extensions (1s at top)
GHD Sit-Ups

Accumulate 1:00 L-Sit on Paralettes

9-15-21:
Pausing Hip Extensions (1s at top)
GHD Sit-Ups Open / Comment