CompTrain Individuals

2021-05-31 07:00:13 MONDAY HOME GYM // 5.31.2021

“Murph”
For Time:
1 Mile Run
100 Dumbell Bent Over Rows
200 Pushups
300 Air Squats
1 Mile Run
*Partition however you’d like Open / Comment

2021-05-31 07:00:13 MONDAY // 5.31.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag

Rest as needed between sets.

Back Squat Waves
Wave #1
Set 1 – 8 Reps
Set 2 – 6 Reps
Set 3 – 4 Reps

Wave #2
Set 4 – 8 Reps
Set 5 – 6 Reps
Set 6 – 4 Reps

Wave #3
Set 7 – 8 Reps
Set 8 – 6 Reps
Set 9 – 4 Reps



“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run Open / Comment

2021-05-30 07:00:13 SUNDAY HOME GYM // 5.30.2021

Rest Day Open / Comment

2021-05-30 07:00:12 SUNDAY // 5.30.2021

Rest Day. Enjoy! Open / Comment

2021-05-29 07:00:13 SATURDAY HOME GYM // 5.29.2021

“Fight The Feeling”
5 Rounds of 1 Minute Stations
Minute One: 18 Alternating Dumbbell Power Snatches (50/35)
Minute Two: 18/12 Calorie Row
Minute Three: Max Wall Balls (20/14)
Minute Four: Rest
**Score is Total Wall Balls After 5 Rounds Open / Comment

2021-05-29 07:00:13 SATURDAY // 5.29.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Incline Dumbbell Bench Press
25′ Hand Over Hand Sled Pull
50′ Kettlebell Front Rack Carry

Box Squats
On the Minute x 10:
2 Box Squats



“Fight the Feeling”
5 Rounds:
1:00 – Wallballs (20/14)
1:00 – Alternating Single Arm DB Power Snatches (50/35)
1:00 – Max Calorie Row
1:00 – Rest

KILOS
Wallballs- 9/6
Dumbbell-
22.5/15 Open / Comment

2021-05-28 07:00:13 FRIDAY HOME GYM // 5.28.2021

“Mementoes”
3 Rounds For Time:
400m Run
24 Candlesticks
12 Double Dumbbell Jerks (50/35) Open / Comment

2021-05-28 07:00:13 FRIDAY // 5.28.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Landmine Single Leg RDL Each Leg
15 Barbell Rollouts

Pulls – Snatch
5 Sets:
1 Snatch Deadlift
2 Hang Snatch Pulls
:5s Pause at Hang (knee level)
1 Hang Snatch Pull

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

“Mementoes”
3 Rounds:
36/24 Calorie Assault Bike
24 Toes to Bar
12 Jerks (185/135)

Kilos-
84/61 Open / Comment

2021-05-27 07:00:13 THURSDAY HOME GYM // 5.27.2021

Optional Active Recovery Open / Comment

2021-05-27 07:00:13 THURSDAY // 5.27.2021

Rest Day. Enjoy! Open / Comment