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  1. Tiny download CompTrain
    22 Mar 2017 - Workout
    Length: 75 minutes
    Equipment: Barbell, Bike
    Workout:

    1. Clean & Jerk
    60%/2
    65%/2
    70%/2
    75%/2
    80%/2

    2. Clean Pull
    (95%/4)4

    3. Front Squat
    (80%/4)3

    4. Conditioning
    3 RFT:
    21/15 Cal Bike
    15 Pull-ups
    9 Burpees

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  2. Tiny download CompTrain
    21 Mar 2017 - Workout
    Length: 60 minutes
    Equipment: Dumbbells, Barbell, jumrope
    Workout:

    1. Conditioning
    25-20-15-10-5 of: Hang Power Snatches (75/55#)
    50-40-30-20-10: Sit-ups
    100-80-60-40-20: Double-unders

    2. Stamina Conditioning
    EMOMx6:
    8 DB Thrusters (50s/35s)

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  3. Tiny download CompTrain
    15 Mar 2017 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. Power Clean & Jerk
    60%/2; 65%/2; (70%/2)3

    2. Clean Pull
    (90%/4)4

    3. Front Squat
    (80%/4)3

    4. Gymnastics Conditioning
    3 Sets* of:
    5 Strict C2B
    5 Kipping Pull-ups
    5 Bar MU
    Rest as needed between sets
    *The goal is to complete the entire giant-set without coming off the bar

    5. Conditioning
    For Time:
    5RFT:
    10 C2B
    10 Ring Dips
    10 Power Cleans (115/85#)
    400m Run

    6. Midline
    EMOMx10:
    Odd: :15 L-Sit
    Even: 1 min D-ball Hold (150/100#)

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  4. Tiny download CompTrain
    13 Mar 2017 - Workout
    Workout:

    1. Power Snatch
    60%/2
    65%/2
    (70%/2)3
    75%/2

    2. Snatch Pull
    (90%/4)4

    3. Back Squat
    (80%/4)3

    4. Gymnastics Conditioning
    3 Rounds:
    In a 2:00 window, complete:
    1:25 of "Paced" Ski Erg
    Max Muscle-ups in remaining 35 seconds
    *Pace for Men: 1000 cal/hr; Pace for Women: 700 cal/hr)

    5. Conditioning
    3 Rounds For Time:
    300m Row
    10 Power Snatches (115/80#)
    300m Row
    10 Squat Clean Thrusters (115/80#)
    300m Row

    6. Midline
    3RFT:
    10 Strict T2B
    20 Snatch Grip Weighted Hip Extensions - You choose the weight

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  5. Tiny download CompTrain
    10 Mar 2017 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. Conditioning
    "Open 17.1"

    2. Power Clean
    60%/2
    65%/2
    (70%/2)2

    3. Back Squat
    (75%/2)3

    4. Gymnastics Conditioning
    4x6 Strict Deficit HSPU
    3x12 Kipping Deficit HSPU
    Rest 1:00 between all sets

    5. Midline
    3-4 Rounds of:
    :15 L-Sit Hold
    :30 Supine GHD hold (face up, torso parallel to the ground)
    :60 Prone GHD hold (face down, torso parallel to the ground)

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  6. Tiny download CompTrain
    07 Mar 2017 - Workout
    Length: 20 minutes
    Equipment: Erg, jumprope
    Workout:

    1. Conditioning
    EMOMx18
    Min 1: 18/15 Calorie Row
    Min 2: 15 Kipping HSPU
    Min 3: 50 DU

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  7. Tiny download CompTrain
    06 Mar 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Rings, Barbell, GHD
    Workout:

    1. Snatch
    60%/2
    65%/2
    70%/2
    75%/2
    (80%/2)2

    2. Snatch Pull
    (85%/4)4

    3. Back Squat
    (80%/3)3

    4. Gymnastics Conditioning
    4x9 Muscle-ups
    1:00 of easy rowing between sets

    5. Conditioning
    3RFT:
    3 Power Snatches (135/95)
    5 OHS (135/95)
    7 Ring Muscle-ups
    Rest 3:00
    3RFT:
    9 Power Cleans (135/95)
    12 Front Squats (135/95)
    15 C2B Pull-ups

    6. Midline
    3 Super Sets of:
    20 Meb Ball GHDSU (20/14#)
    20 Snatch Grip Weighted Hip Extensions

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  8. Tiny download CompTrain
    22 Feb 2017 - Workout
    Length: 45 minutes
    Equipment: Bike, wallball, barbell
    Workout:

    1. Power Clean & Power Jerk
    60%/2
    65%/2
    70%/2

    2. Clean Pull
    (80%/3)3

    3. Front Squat
    (65%/3)3

    4. Conditioning
    EMOMx 16:
    Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
    Minute 2: 15/12 Calorie Bike
    Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
    Minute 4: 15/12 Calorie Row

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  9. Tiny download CompTrain
    21 Feb 2017 - Workout
    Length: 60 minutes
    Equipment: Ski Erg, Erg, Barbell
    Workout:

    1. Conditioning
    3 Rounds:
    24 Cal Row
    21 Hang Power Cleans (115/80)
    18 Step-Back Lunges (115/80)
    15 Over-the-Bar Burpees

    2. Gymnastics Conditioning
    6x12 Kipping HSPU
    1:00 Easy Ski erg between sets

    3. Rowing Conditioning
    3 sets of: (4x300m, :20 rest)
    Rest 1:00 between sets

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  10. Tiny download CompTrain
    17 Feb 2017 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. Snatch
    1RM Test

    2. Clean & Jerk
    1RM Test

    3. Conditioning
    27-21-15-9
    T2B
    Overhead Squats (135/95)
    Over-the-Bar Burpees

    4. Stamina Conditioning
    EMOMx10:
    6 Power Cleans (135/95#) + 6 HSPU

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  11. Tiny download CompTrain
    15 Feb 2017 - Workout
    Length: 65 minutes
    Equipment: Assault Bike, Erg
    Workout:

    1. Clean & Jerk
    60%/2+1
    70%/2+1
    75%/1
    80%/1
    85%/1
    90%/1
    95%/1
    (85%/1)2

    2. Clean Pull
    (95%/2)4

    3. Back Squat
    60%/2
    70%/2
    75%/2
    80%2
    85%/2
    90%/1

    4. Gymnastics Conditioning
    5RFT:
    8 Strict C2B
    8 C2B
    8 Bar MU
    Rest 1:00 between rounds

    5. Conditioning
    75 Calorie Assault Bike
    200 DU
    2K Row
    200 DU
    75 Calorie Assault Bike

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  12. Tiny download CompTrain
    14 Feb 2017 - Workout
    Length: 75 minutes
    Equipment: Rower, barbell
    Workout:

    1. Row Conditioning
    3 sets of: 7x200m, :20 rest
    Rest 1:00 between sets

    2. Gymnastics Conditioning
    4x18 Kipping HSPU
    Rest 1:00 between sets

    3. Barbell Conditioning
    AMRAP 3:
    3 Power Cleans (135/95#)
    3 Front Squats
    3 Push Jerks
    Rest 3:00
    AMRAP 3:
    3 Power Cleans (175/125#)
    3 Front Squats
    3 Push Jerks
    Rest 3:00
    AMRAP 3:
    3 Power Cleans (205/145#)
    3 Front Squats
    3 Push Jerks

    4. Stamina Conditioning
    4RFT:
    21 OHS (95/65#)
    12 Bar-Facing Burpees

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  13. Tiny download CompTrain
    13 Feb 2017 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. Snatch
    60%/2,70%/2,75%/1,80%/1,85%/1,90%/1,95%/1,(85%/1)2

    2. Snatch Pull
    (95%/2)4

    3. Front Squat
    60%/2,70%/2,75%/2,80%2,85%/2,90%/1

    4. Gymnastics Conditioning
    6 Rounds, NOT for time:
    :45 of easy Rowing
    4 Ring Muscle-ups

    5. Conditioning
    21-15-9:
    DB Thrusters (50/35#)
    C2B Pull-ups
    Calorie Row

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  14. Tiny download CompTrain
    11 Feb 2017 - Workout
    Body Parts: CARDIO, LEGS
    Length: 60 minutes
    Equipment: Assault Bike, Rower
    Workout:

    1. Conditioning
    25 Cal Bike
    25 Cal Row
    5 Rounds of C2B "Cindy"
    20 Cal Bike
    20 Cal Row
    4 Rounds of C2B "Cindy"
    15 Cal Bike
    15 Cal Row
    3 Rounds of C2B "Cindy"
    10 Cal Bike
    10 Cal Row
    2 Rounds of C2B "Cindy"
    5 Cal Bike
    5 Cal Row
    1 Round of C2B "Cindy"
    *C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

    2. Stamina
    EMOMx10
    10 Power Cleans (155/105#)
    10 Kipping HSPU

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  15. Tiny download CompTrain
    09 Feb 2017 - Workout
    Workout:

    Rest

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CompTrain's Tags:

rowrowrow comptrain emom