Friday, Sep 20
Workout of the Day
Back Squat 1x1
(Load)
Back Squat for load:
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Back Squat
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Back Squat
OVER WHEN IT’S OVER
(Time)
For Time:
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats
* Partition However You'd Like
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats
* Partition However You'd Like
Thursday, Sep 19
Workout of the Day
ROARING TWENTIES
(Reps)
On the 2:00 x 10 Rounds:
15 AbMat Sit-ups
10 Lateral Rower Burpees
Max Calorie Row
* Score Total Calories
15 AbMat Sit-ups
10 Lateral Rower Burpees
Max Calorie Row
* Score Total Calories
Wednesday, Sep 18
Workout of the Day
Deadlift 1x1
(Load)
Deadlift for load:
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Deadlift
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Deadlift
THUMB WAR
(Time)
4 Rounds:
12 Deadlifts (225/155)
6 Dumbbell Front Squats (50/35)
Directly Into...
200 Meter Farmers Carry*
[Every Break During Carry]:
6 Dumbbell Front Squats
Time Cap: 18 Minutes
12 Deadlifts (225/155)
6 Dumbbell Front Squats (50/35)
Directly Into...
200 Meter Farmers Carry*
[Every Break During Carry]:
6 Dumbbell Front Squats
Time Cap: 18 Minutes
Tuesday, Sep 17
Workout of the Day
PARTI TIME
(Time)
For Time [40 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
* Partition However You'd Like
REPEAT FROM 9/5/23
300 Double Unders
2 Mile Run
100 Toes to Bar
* Partition However You'd Like
REPEAT FROM 9/5/23
Monday, Sep 16
Workout of the Day
CompTrain Gym Weekly Overview | September 16th
(Not Scored)
https://www.youtube.com/watch?v=xOZtl02eSFw
Shoulder Press 1x1
(Load)
Shoulder Press for load:
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Strict Press
#1: 1 rep
In a 12:00 Window
5-7 Sets [Climbing]:
1 Strict Press
TASKMASTER
(Rounds + Reps)
12:00 AMRAP:
15/12 Calorie Bike
9 Power Cleans (135/95)
15/12 Calorie Bike
9 Push Jerks (135/95)
15/12 Calorie Bike
9 Power Cleans (135/95)
15/12 Calorie Bike
9 Push Jerks (135/95)
Sunday, Sep 15
Workout of the Day
DON’T SWEAT IT
(Reps)
On the Minute x 32 [8 Rounds]:
Minute 1: Bike Erg Calories
Minute 2: AbMat Sit-ups
Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest
Minute 1: Bike Erg Calories
Minute 2: AbMat Sit-ups
Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest
"Sunday Runday"
(Time)
Run 2-3 Miles
Saturday, Sep 14
Workout of the Day
TEAM SMALL [HERO]
(Time)
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24/20)
800 Meter Team Run
Time Cap: 45 Minutes
* One rower per team
* Split row, burpees, and box jumps as you'd like
* Run together (first partner back can start rowing)
SEE NOTE FOR INDIVIDUAL VERSION
1,000 Meter Row
50 Burpees
50 Box Jumps (24/20)
800 Meter Team Run
Time Cap: 45 Minutes
* One rower per team
* Split row, burpees, and box jumps as you'd like
* Run together (first partner back can start rowing)
SEE NOTE FOR INDIVIDUAL VERSION
Friday, Sep 13
Workout of the Day
Back Squat 1x1
(Load)
Back Squat for load:
#1: 1 rep
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause
* Aim to Increase Weight From 8/2/24
#1: 1 rep
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause
* Aim to Increase Weight From 8/2/24
SAME OLD STORY
(Reps)
On the Minute x 15:
15-1 Wallballs (20/14)
Max Kettlebell Swings (53/35)
15-1 Wallballs (20/14)
Max Kettlebell Swings (53/35)
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