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Today’s Training

Tuesday 9.17.2019


Qualifier Athletes

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Gymnastic Conditioning
In a 5 Minute Window:
25 Strict Handstand Push-ups
25 Double Dumbbell Power Snatches (50's/35's)
In Time Remaining: Max Strict Handstand Push-ups

Kilos: 22.5's/15's

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Odd-Object Conditioning
For Time:
100' Handstand Walk
12 D-Ball Cleans (150/100)
100' D-Ball Shoulder Carry
100' Handstand Walk
9 D-Ball Cleans (150/100)
100' D-Ball Shoulder Carry
100' Handstand Walk
6 D-Ball Cleans (150/100)
100' D-Ball Shoulder Carry

Kilos: 68/45.5


Open Athletes

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Gymnastic Conditioning
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups

Kilos: 22.5/15

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Monday 9.16.2019

Team, today marks the start of our next cycle.

“Katana”
September 16 - November 11

It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation. In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.

We have two areas of focus in “Katana”:
1. Ability
2. Awareness

Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity *and* our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.

Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.

During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.

Whatever comes in October, we’ll be ready.


Qualifier Athletes

Capacity Builder
In a 1:30 Window:
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
7 Power Cleans (165/115)
7 Front Squats (165/115)
7 Push Jerks (165/115)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
5 Power Cleans (195/135)
5 Front Squats (195/135)
5 Push Jerks (195/135)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
3 Power Cleans (225/155)
3 Front Squats (225/155)
3 Push Jerks (225/155)
Time Remaining: Max Ring Muscle-ups

Kilos:
Rd 1: 61/43
Rd 2: 75/52
Rd 3: 88/61
Rd 4: 102.5/70

Conditioning
"Master Splinter"
3 Rounds in a (20/14) Weight Vest:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Kilos: Weight Vest: 9/6, Barbell: 43/29

Midline
Not For Time:
Accumulate 75 Hollow Rocks

Swim Conditioning (Part 1)
For Time:
21-18-15-12-9:
Kettlebell Swings (53/35)
50 Meter Swim

Kilos: 22.5/15

Swim Conditioning (Part 2)
15 Minute Recovery Effort
Minutes 0-5: Breast Stroke
Minutes 5-10: Side Stroke (Left and Right)
Minutes 10-15: Freestyle


Open Athletes

Capacity Builder
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

Kilos:
Rd 1: 52/38
Rd 2: 61/43
Rd 3: 70/48
Rd 4: 84/61

Conditioning
"Master Splinter"
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Kilos: 43/29

Midline
Not For Time:
Accumulate 75 Hollow Rocks

Sunday 9.15.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 9.14.2019


Qualifier Athletes


Open Athletes

Power Snatch Technique (A)
5 Sets of 2:
Pausing Snatch Grip Push Jerk
Two second pause in the receiving position. Take from rack.

Power Snatch Technique (B)
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

Conditioning
"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

Friday 9.13.2019

Get lifting percentages, detailed coaches notes, and more with CompTrain Pro!

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Qualifier Athletes

Deload Week

Gymnastic Skills
With a 10:00 clock, alternate between:
5 Paralette Kipping HSPU
25-50' Handstand Walk O-Course
Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.

Conditioning
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (225/155)
Barbell-Facing Burpees

Kilos - 102.5/70

Running
30 Minute "Out and Back" Run


Open Athletes

Deload Week

Gymnastic Skills
With a 10:00 clock, alternate between:
21 Banded Good Mornings
25-50' Handstand Walk
Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.

Conditioning
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Kilos - 93/65

Thursday 9.12.2019


Qualifier Athletes

Deload Week.
Active Recovery Day.


Open Athletes

Deload Week.
Rest Day.

Wednesday 9.11.2019


Qualifier Athletes

Deload Week

Conditioning
"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
Cash-Out: 2977 Meter Row

Kilos: 70/48


Open Athletes

Deload Week

Conditioning
"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
Cash-Out: 2977 Meter Row

Kilos: 61/43

Tuesday 9.10.2019


Qualifier Athletes

Deload Week

Conditioning
"Road Trip"
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Kilos - 30/22.5

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached

Swimming
5 Rounds:
100 Meter Recovery Pace
100 Meter Working Pace*

Over the course of the five rounds, the aim is to increase the intensity of our working pace sets.


Open Athletes

Deload Week

Conditioning
"Road Trip"
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Kilos - 30/22.5

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached.

Monday 9.9.2019


Qualifier Athletes

Deload Week

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom

Snatch Technique
On the Minute x 6:
2 Tall Snatches
Keep Sets Between (30-45%) 1RM Snatch

Conditioning
"Hot Mess"
2 Rounds:
25 Overhead Squats (135/95)
35/25 Calorie Assault Bike

Kilos - 61/43

Body Armor
4 Rounds, On the 4:00:
250 Meter Row
7 Barbell Bench Press
21 GHD Sit-ups


Open Athletes

Deload Week

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom

Conditioning
"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos - 52/38

Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

Sunday 9.8.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 9.7.2019


Qualifier Athletes

Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Barbell Cycling
"Heavy Grace"
For Time:
30 Clean and Jerks (225/155)
Kilos: 102.5/70

Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
3 Rounds:
9 Deadlifts (365/255)
15 Box Jump Overs (30"/24")
21 Toes to Bar
Cash-Out: 1 Mile Run

Kilos - 166/116

Swim Conditioning
2 Sets, Not For Time:
500 Meter Swim
Rest 5 Minutes Between.


Open Athletes

Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Barbell Cycling
"Heavy Grace"
For Time:
30 Clean and Jerks (185/135)
Kilos - 84/61

Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24"/20")
Toes to Bar
Cash-Out: 1 Mile Run

Kilos: 102.5/70

Friday 9.6.2019

Get lifting percentages, detailed coaches notes, and more with CompTrain Pro!

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Qualifier Athletes

Ring Muscle-Ups
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.

Thruster
10-Rep Max
Re-test from 8.15.19.

Conditioning
"Charlie Horse" Part #1 (On the 0:00)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14
Kilos: 9/6

"Charlie Horse" Part #2 (On the 10:00)
3 Rounds:
35 GHD Sit-ups
50' Handstand Walk
100' Dumbbell Front Rack Walking Lunge (50's/35's)

Kilos: 22.5's/15's

"Charlie Horse" Part #3 (On the 35:00)
For Time:
50/35 Calorie Ski Erg
200 Meter Farmers Carry (70's/50's)

Kilos: 30's/22.5's


Open Athletes

Ring Muscle-Ups
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.

Thruster
10-Rep Max
Re-test from 8.15.19.

Conditioning
"Charlie Horse"
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14
Kilos: 9/6

Skill Conditioning
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)
Rest 2 Minutes Between Sets.

Wednesday 9.4.2019


Qualifier Athletes

Clean Technique
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull - 3 Sets of 3
B) Block Clean High Pull - 3 Sets of 3
C) Block Power Clean - OTM x 8 - 2 Reps

Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
2 Power Cleans (205/145)
4 Bar-Facing Burpees
8 Alternating Pistols

Kilos: 95/65
This is a repeat from the start of the cycle, on 7.1.19.

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts
75 Unbroken Double Unders
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from last week.

Air Runner Recovery
2 Rounds, Not for Score:
400 Meters Light
300 Meters Moderate
200 Meters Fast


Open Athletes

Clean Technique
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull - 3 Sets of 3
B) Block Clean High Pull - 3 Sets of 3
C) Block Power Clean - OTM x 8 - 2 Reps

Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Kilos: 70/50
This is a repeat from the start of the cycle, on 7.1.19.

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from last week.

Tuesday 9.3.2019


Qualifier Athletes

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps

Conditioning
"Big Bird"
3 Rounds:
12 Bar Muscle-ups
21 Power Snatches (95/65)
12 Deficit Kipping Handstand Push-ups (7"/5")
21/15 Calorie Assault Bike

Kilos: 43/29

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Swim Conditioning
Not For Time:
5 x 50 Meters (Rest 1:00 Between)
3 x 100 Meters, (Rest 2:00 Between)
1 x 200 Meters (Rest 3:00)
3 x 100 Meters (Rest 2:00 Between)
5 x 50 Meters (Rest 1:00 Between)


Open Athletes

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps

Conditioning
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Monday 9.2.2019


Qualifier Athletes

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-ups
Strict Handstand Push-ups

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

Conditioning
"Dive Bar"
For Time:
800 Meter Pack Run
50 Barbell Thrusters (75/55)
800 Meter Pack Run
3 Rounds: 7 Sandbag Cleans (150) + 50' Sandbag Walk
800 Meter Pack Run
50 Barbell Thrusters (75/55)

Pack - Load to 20# (9 kg)
Barbell - 75/55# (34/25 kg)
Sandbag - 150/100# (68/45.5 kg)

Odd-Object Conditioning
For Time:
250' Yoke Carry

Increase Load Every 50 Feet:
Men: 180 - 270 - 360 - 450 - 540
Women: 180 - 230 - 280 - 330 - 380

Kilos:
Men: 82-122-163-204-245
Women: 82-104-127-150-172


Open Athletes

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-ups
Strict Handstand Push-ups

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

Conditioning
"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters

Barbell - 75/55# (34/25 kg)

Sunday 9.1.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 8.31.2019


Qualifier Athletes

Conditioning
"Three Stooges"
On the 0:00, Part #1:
8 Power Snatches (185/135)
4 Rope Climbs
6 Power Snatches (185/135)
3 Rope Climbs
4 Power Snatches (185/135)
2 Rope Climbs

On the 15:00, Part #2:
3 Rounds:
27/21 Calorie Row
10 Devils Presses (50's/35's)

On the 30:00, Part #3:
21-15-9:
Chest to Bar Pull-ups
Dumbbell Box Step-Overs (50's/35's)
Box Jump Overs (24"/20")

Kilos:
Power Snatch: 84/61
Dumbbells: 22.5's/15's


Open Athletes

Barbell Cycling
For Time:
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)

Kilos:
Strict Press: 43/29
Push Press: 61/43
Push Jerk: 79.5/57
Split Jerk: 98/66

Conditioning
"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row

Kilos:
1st Barbell: 43/29
2nd Barbell: 34/25

Midline
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
Rest as needed between sets.

Friday 8.30.2019

Get lifting percentages, detailed coaches notes, and more with CompTrain Pro!

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Qualifier Athletes

Air Runner Conditioning
4 Sets, Not For Score:
15 Calorie Light Jog
15 Calorie Moderate Run
15 Hard Run
5 Calorie Walk

On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats

On the 10:00... Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 135/95
Kilos: 61/43

Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.

Swimming
21:00 Recovery Swim
Minutes 0-7 - Light Pace
Minutes 7-14 - Moderate Pace
Minutes 14-21 - Light Pace


Open Athletes

On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats

On the 10:00... Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 115/85
Kilos: 52/38

Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.

Wednesday 8.28.2019


Qualifier Athletes

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.

Conditioning
"Halftime"
30-20-10:
Dumbbell Power Snatches (70/50)
Wallballs (30/20)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Kilos:
Dumbbell: 30/22.5
Medicine Ball: 13/9

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
75 Unbroken Double Unders

Skill Conditioning
3 Rounds:
200 Meter Wreck Bag Run (70/50)
50' Handstand Walk
Rest 1:00 between rounds.


Open Athletes

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.

Conditioning
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Kilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM

Tuesday 8.27.2019


Qualifier Athletes

Gymnastics Skills
5 Rounds, Not for Time:
300 Meter Row + 1-3 Strict Ring Muscle-ups

Gymnastic Conditioning
For Time:
750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg

Conditioning
On the 5:00 x 5 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
21 Toes to Bar

Midline
3 Rounds, Not For Time:
30 Second L-Sit on Rings
100 Meter Single Arm Farmers Carry
Athlete's choice on loading for Farmers Carry.


Open Athletes

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 50% Unbroken Ring Muscle-ups

Conditioning
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

Recovery Bike
5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast

Monday 8.26.2019


Qualifier Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (80/55)
Max Strict Deficit Handstand Push-ups in Time Remaining (4.5"/3")

Kilos: 36.5/25

Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (70/53)
Thrusters (95/65)

Kilos:
Kettlebell: 30/22.5
Barbell: 43/29

Odd-Object Conditioning
For Time:
100 Meter Sled Push
9 Box Jump Overs (40"/30")
12 Sandbag Cleans (150/100)
9 Box Jump Overs (40"/30")
100 Meter Sled Push

Kilos: 68/45.5

Swim Conditioning
100 Meters
75 Meters
50 Meters
25 Meters
50 Meters
75 Meters
100 Meters
Rest :30 Seconds Between All Sets.


Open Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining

Kilos: 22.5/15

Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

Kilos:
Kettlebell: 22.5/15
Barbell: 34/25

Sunday 8.25.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 8.24.2019


Qualifier Athletes

Barbell Cycling
"Beast Builder V3"
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.

Conditioning
"Runaway Train"
3 Rounds (30 Minute Cap):
400 Meter Run
40/30 Calorie Bike Erg
Directly Into…
15 Clean and Jerks (135/95)
12 Clean and Jerks (155/105)
9 Clean and Jerks (185/125)
6 Clean and Jerks (225/155)
3 Clean and Jerks (275/185)

Kilos - 61/43, 70/48, 84/57, 102.5/70, 124/84

Open Athletes

Front Squat + Jerk Complex
On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Barbell Cycling
"Beast Builder V3"
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.

Conditioning
"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.

Kilos: 52/38, 61/43, 70/48, 84/57, 93/61

Friday 8.23.2019

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Qualifier Athletes

Rope Climb Conditioning
For Time:
5 Legless Rope Climbs (15')
Rest 1 Minute
5 Rope Climbs (15')

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Crazy Stairs"
For Time:
5 Rounds of "Mary"
50/35 Calorie Row
30 Power Snatches (135/95)

Kilos - 61/43

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg
Repeat workout from 8.7.2019.

Swim Recovery
15:00 - 30:00 Recovery Effort

 

Open Athletes

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Crazy Stairs"
For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Row
Repeat workout from 8.7.2019.

Wednesday 8.21.2019


Qualifier Athletes

Track Conditioning
Not for Score:
3 Rounds: 400 Meters Light, 400 Meters Fast
4 Rounds: 200 Meters Light, 200 Meters Fast
5 Rounds: 100 Meters Light, 100 Meters Fast
Continuous run throughout.

Handstand Walk Conditioning
On the 3:00 x 5 Rounds:
800 Meters Bike Erg
Handstand Walk Obstacle Course

Conditioning
"Frank the Tank" Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (275/185)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (315/205)
6 Barbell Facing Burpees

Kilos:
Wallball: 9/6
Barbells: (102.5/70), (125/84), (143/93)

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.


Open Athletes

Handstand Walk Conditioning
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30' Handstand Walk

Conditioning
"Frank the Tank" Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Kilos:
Wallball: 9/6
Barbells: (84/61), (102.5/70), (125/84)

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.

Tuesday 8.20.2019


Qualifier Athletes

Gymnastic Conditioning
Alternating On the 2:00 x 10 Rounds:
Minutes 1-2: 200 Meter Row + 40% Max Ring Muscle-Ups
Minutes 3-4: 200 Meter Row + 5 Deficit Kipping Handstand Push-ups
Aim is to build in deficit across the rounds on the HSPU.

Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

Conditioning
"30 Rock"
3 Rounds:
30 Kettlebell Swings (70/50)
30 Push Presses (115/85)
30/21 Calorie Assault Bike
30 Toes to Bar

Kilos:
Kettlebell: 30/22.5
Barbell: 52/38

Odd-Object Conditioning
For Time:
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg

Kilos - 68/45.5


Open Athletes

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 40% Unbroken Ring Muscle-ups
Light pace on the row. Aim here is to challenge our ring work with light breathing.

Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

Conditioning
"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Kilos:
Kettlebell: 22.5/15
Barbell: 43/29

Monday 8.19.2019


Qualifier Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A - Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B - Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

Conditioning
On the 0:00... "Dirty Water"
For Time:
200 Double Unders
1,000 Meter Run
75/50 Calorie Row

On the 20:00... Odd-Object
Every 2:00 x 4 Sets:
20 Meter Yoke Carry
40 Meter Sled Push
60 Meter Farmers Carry

Intervals are not for time. Build in load across the rounds.

Swim Conditioning
1 Round:
200 Meter Swim
5 Rounds: 15 Pushups + 30 Air Squats
200 Meter Swim

Open Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A - Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B - Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

Conditioning
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Sunday 8.18.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 8.17.2019

Qualifier Athletes


Open Athletes

Handstand Walk Conditioning
For Time (5 Minute Time Cap):
200' Handstand Walk

Overhead Walking Lunge
On the 2:30 x 4 Sets:
50' Barbell Overhead Walking Lunge

Conditioning
"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43

Friday 8.16.2019

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Qualifier Athletes

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
"Hangnail"
3 Rounds:
40 Dumbbell Hang Clean and Jerks (50/35)
30/21 Calorie Assault Bike
20 Barbell Facing Burpees
10 Deadlifts (365/255)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
21 Axel Bar Push Jerks (135/95)
30/21 Calorie Ski Erg
15 Axel Bar Push Jerks (165/115)
30/21 Calorie Ski Erg
9 Axel Bar Push Jerks (195/135)

Kilos - 61/43, 75/52, 88/61

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.


Open Athletes

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

Kilo Dumbbell: 22.5/15
Kilo Barbell: 111/75

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.

Practice-Training-Comp

Thursday 8.15.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 8.14.2019


Qualifier Athletes

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
"IHOP"
4 Rounds For Time:
60 Double Unders
30/24 Calorie Row
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

Pounds: 225/155
Kilos: 102.5/70

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Track Conditioning
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio.


Open Athletes

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Tuesday 8.13.2019


Qualifier Athletes

Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups (4.5"/3")
Assault Bike Calories

Midline
3 Sets, Not For Time:
10 Inchworms
30 GHD Sit-Ups

Swim Conditioning
1 x 300 Meters (Rest 2:00 Between)
2 x 200 Meters (Rest 1:00 Between)
4 x 100 Meters (Rest :30 Between)
8 x 50 Meters (Rest :15 Between)


Open Athletes

Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups

Monday 8.12.2019


Qualifier Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning
"Hit and Run" Pt. 1 (On the 0:00)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (80/55)
21 Single Dumbbell Overhead Squats (80/55)

Kilos: 36.5/25

"Hit and Run" Pt. 2 (On the 15:00)
3 Rounds:
10 Dumbbell Burpee Box Step Overs (80's/55's) (24"/20")
200 Meter Sandbag Carry (100/70)

Kilo Dumbbells: 36.5's/25's
Kilo Sandbag: 45.5/32

"Hit and Run" Pt. 3 (On the 30:00)
For Time:
400 Meter Sled Push (75% Bodyweight)


Open Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning
"Hit and Run"
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

Kilos: 30/22.5

Sunday 8.11.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 8.10.2019

Qualifier Athletes

Skill Conditioning
5 Sets, Not For Time:
Station A: 100' Double Dumbbell Overhead Walk
Station B : 50' Handstand Walk Obstacle Course

Thruster
Build to Heavy a 10-Rep Thruster

Conditioning
"31 Heroes" (Individual Version)
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)
400 Meter Wreck Bag Run (50/35)

Kilos:
Barbell: 70/48
Wreck Bag: 22.5/15

Odd-Object Conditioning
3 Giant Sets:
100 Meter Single Arm Farmers Carry
200 Meter Sled Drag
Rest 2 Minutes Between.

Open Water Swim
30 Minute Open Water Swim

Open Athletes

Thruster
Build to Heavy a 10-Rep Thruster

Conditioning
"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)
*400 Meter Continuous Wreck Bag Run (50/35).
Kilos:
Barbell: 70/48
Wreck Bag: 22.5/15

Friday 8.9.2019

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Qualifier Athletes

Gymnastic Conditioning
5 Sets For Time of the Unbroken Complex:
5 Toes to Bar
4 Bar Muscle-ups
3 Toes to Bar
2 Bar Muscle-ups

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (185/135)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (205/145)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 70/48
2nd Bar: 84/61
3rd Bar: 93/65

Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
50' Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets, building in load.

Air Runner Conditioning
3 Continuous Rounds (18 Minutes Total):
Minutes 1-2: 15 Calories Hard
Minutes 3-4: 12 Calories Hard
Minutes 5-6: 9 Calories Hard
*Time Remaining In Each Window: Easy Jog

Open Athletes

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 61/43
2nd Bar: 70/48
3rd Bar: 77/57

Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
50' Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets, building in load.

Thursday 8.8.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

CrossFit Training

Wednesday 8.7.2019

Qualifier Athletes

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
"Optimus Prime"
AMRAP 7:
Wallballs (30/20)
On the Minute: 5 Deadlifts (245/165)

Kilos:
Deadlift: 111/75
Wallball: 13/9

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg

Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6

Swim Conditioning
3 Rounds:
25 Meter Swim
50 Meter Swim
100 Meter Swim
Equal Work to Rest Ratio.


Open Athletes

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Kilos:
Deadlift: 102.5/70
Wallball: 9/6

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Row

Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6

Tuesday 8.6.2019

Qualifier Athletes

Gymnastic Focus Work
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Deficit Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Deficit Handstand Push-ups

Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (70/50)
20 Chest to Bar Pull-ups

Kilos - 30/22.5

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Odd-Object Conditioning
For Time:
100' Handstand Walk
100' D-Ball Carry (150/100)
10 D-Ball Cleans Over Yoke (150/100)
100' D-Ball Carry (150/100)
100' Handstand Walk
*After Each D-Ball Clean: Vault Over Yoke Bar

Kilos: 68/45.5

Open Athletes

Gymnastic Focus Work
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos - 22.5/15

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Monday 8.5.2019

Qualifier Athletes

Pegboard Conditioning
9 Minute Running Clock:
Max Pegboard Climbs

On the 0:00, 3:00, and 6:00:
75 Double Unders

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 135/95
Kilos - 61/43

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

Aerobic Conditioning
On the 0:00...
15-12-9:
Row Calories
Assault Bike Calories

On the 7:00...
9-12-15:
Row Calories
Assault Bike Calories

*Females: 12-9-6 and 6-9-12

Open Athletes

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

Sunday 8.4.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 8.3.2019

Qualifier Athletes

*** Deload Week ***

Clean Technique
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

Conditioning
"Assault on DT"
5 Rounds:
15 Calorie Air Runner (or 200m Run)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell Pounds - 135/95
Barbell Kilos - 61/43

Run Pacing
20 Minute "Out & Back" Run

Open Athletes

*** Deload Week ***

Clean Technique
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

Conditioning
"Assault on DT"
5 Rounds:
15 Calorie Air Runner (or 200m Run)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell Pounds - 155/105
Barbell Kilos - 70/48

Friday 8.2.2019

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Qualifier Athletes

*** Deload Week ***

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Obstacle Course Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Double Dumbbell Snatches (50's/35's)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5's/15's)

Open Athletes

*** Deload Week ***

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5/15)

Thursday 8.1.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 7.31.2019

Qualifier Athletes

*** Deload Week ***

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (255/175)
15/12 Calorie Assault Bike

Kilos - Deadlifts: 115/79.5

Pegboard Practice
Alternating For 15 Minutes:
Station A: 50 Meter Sled Drag (Building to Moderate Load)
Station B: 1 Pegboard

Open Athletes

*** Deload Week ***

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Kilos - Deadlifts: 102.5/70

Tuesday 7.30.2019

Qualifier Athletes

*** Deload Week ***

Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (30/20)

Kilos - Wallball: 13/9

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Open Athletes

*** Deload Week ***

Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos - Wallball: 9/6

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Heartbreak-Kid-Thumb

Monday 7.29.2019

Qualifier Athletes

*** Deload Week ***

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (70/53)
14 Kettlebell Reverse Lunges (70/53)
7 Push Jerks (205/145)

Swim Conditioning
21 Minute Recovery Swim
Minutes 0-7: Light Pace
Minutes 7-14: Moderate Pace
Minutes 14-21: Light Pace

Open Athletes

*** Deload Week ***

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Kilos:
Kettlebell: 22.5/15
Push Jerks: 75/52

Sunday 7.28.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 7.27.2019

Qualifier Athletes

Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

Barbell Cycling
"Beast Builder" V2
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

Barbell Pounds - 75/55
Barbell Kilos - 34/25
Last completed September 29, 2018.

Open Athletes

Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

Barbell Cycling
"Beast Builder" V2
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

Barbell Pounds - 75/55
Barbell Kilos - 34/25
Last completed September 29, 2018.

Swim Conditioning
1 Mile Swim

Friday 7.25.2019

Get lifting percentages, detailed coaches notes, and more with CompTrain Pro!

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Qualifier Athletes

Handstand Walk O-Course Practice
15:00 of Practice
In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.

Muscle Snatch
5 Sets of 3: Muscle Snatch

Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.

Conditioning
"Hop Scotch"
5 Rounds:
10 Power Snatches
10 Box Jump Overs (30"/24")

Barbell Pounds - 115/85
Barbell KIlos - 52/38

Odd-Object Conditioning
Not for Time:
100m Light Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Moderate Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Heavy Sled Pull
50' Single Arm DB Overhead Walking Lunge

Midline
50 AbMat Sit-Ups, 25 Hip Extensions
40 Weighted AbMat Sit-Ups, 25 Hip Extensions
30 Weighted AbMat Sit-Ups, 25 Hip Extensions
20 Weighted AbMat Sit-Ups, 25 Hip Extensions
10 Weighted AbMat Sit-Ups, 25 Hip Extensions

Row Conditioning
On the 3:00 x 3 Sets:
27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row
Into, On the 1:00 x 3 Sets:
15/12 Calorie Row

Open Athletes

Handstand Walk O-Course Practice
15:00 of Practice
In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.

Muscle Snatch
5 Sets of 3: Muscle Snatch

Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.

Conditioning
"Hop Scotch"
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29

Odd-Object Conditioning
Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

Thursday 7.25.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 7.24.2019

Qualifier Athletes

Pausing Deficit Deadlifts
7 Sets of 1 (3" elevation)
4 Pauses during the lift, each for 2 seconds:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses

Barbell Pounds - 50's/35's
Barbell Kilos - 22.5's/15's

Conditioning
"On the 5:00" x 3 Rounds:
21/15 Calorie Erg Bike
15 Toes to Bar
9 Dumbbell Burpee Box Step Over

Dumbbells - 70's/50's lb, 30's/22.5's kg
Box - 24"/20"

Open Athletes

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds - 115/85
Barbell Kilos - 52/38

Tuesday 7.23.2019

Qualifier Athletes

Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 1-3 Strict Ring Muscle-Ups
1:00 Light Bike + 2-4 Strict Ring Muscle-Ups
1:00 Light Bike + 3-5 Strict Ring Muscle-Ups
1:00 Light Bike + 4-6 Strict Ring Muscle-Ups
1:00 Light Bike + 5-7 Strict Ring Muscle-Ups

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
"Nowhere Fast"
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 2 Bar Muscle-Ups
Barbell - 185/135 lb, 61/43 kg

Midline Conditioning
27-24-21-18:
Ski Erg Calories
GHD Sit-Ups

Swim Conditioning
3 Rounds:
25m Swim
50m Swim
100m Swim

Time On = Time Off, and this takes place after each interval. After our opening 25m swim, if it took us :25 seconds, we'll rest :25 before starting the 50m. Tracked score is total time.

Open Athletes

Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
"Nowhere Fast"
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb, 70/48 kg

Midline Conditioning
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups

Monday 7.22.2019

Qualifier Athletes

Pegboard Conditioning
3 Rounds, resting 2:00 between:
2 Pegboard Climbs
50' Handstand Walk
1 Pegboard Climb

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg


Odd-Object Conditioning
2 Rounds, resting 3:00 between:
Move (10) Odd-Objects 50 Meters

Aim here is to choose 10 odd-objects - a mix of all sorts of items - and simply move them A to B. Although a fairly straightforward task, this is a very basic and effective test of fitness. We have seen a sandbag move in the Games before, and it forces us to think about our most efficient methods.

Do get creative here. As a list of potential odd-objects:
Sandbags (light, medium, heavy), DBalls, Rogue Sandbags (used for cleans), Kettlebells, Plates, An empty Yoke. Farmer Carry Torpedos, Box Jump

Open Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 75/55 lb, 34/25 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Sunday 7.21.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 7.20.2019

Qualifier Athletes

Sprint Conditioning
On the 4:00 x 5 Rounds:
25m Shuttle Sprint
50m Shuttle Sprint
100m Sprint

Parallette HSPU + Front Squat
Alternating OTM x 10 (5 Rounds):
Minute 1 - 4-6 Paralette HSPU (14"/8")
Minute 2 - 5-4-3-2-1 Power Cleans

Barbell Stamina
5 Rounds:
5 Power Cleans (225/155)
5 Bench Press (225/135)
Kilos - Males: 102.5 kg
Kilos - Females: 70 and 61

Conditioning
"Sleep Walking"
4 Rounds, wearing a 20/14# Weight Vest:
400m Run
3 Rope Climbs (15')
20 Dumbell Front Squats
Dumbbells - 50's/35's lb, 22.5's/15's kg

Midline
Not for time or score:
25 Strict Toes to Bar
50 GHD Sit-Ups
75 AbMat Sit-Ups

Open Athletes

Barbell Stamina
5 Rounds:
5 Power Cleans (205/145)
5 Bench Press (205/125)
Kilos - Males: 93 kg
Kilos - Females: 65 kg and 57 kg

Conditioning
"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Wreckbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Wreckbag Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Wreckbag Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Wreckbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg

Midline
5 Rounds, Not for Time:
1:00 Assault Bike (recovery pace)
15 GHD Sit-Ups
1:00 Assault Bike (recovery pace)
15 Glute Bridges

Friday 7.19.2019

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Qualifier Athletes

Squat Snatch
On the 2:00 x 7 Sets:
40' Handstand Walk
4 Ring Muscle-Ups
1 Squat Snatch

Overhead Squat
1o-Rep Heavy

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Kilos, in respective round order:
79.5/57, 71/48, 61/43

Workout Demonstration from 2019 CompTrain Games Camp

Want to come to CompTrain Camp 2019? Hit tomorrow's workout, "Scarface," under 7:30 and you might get your chance. Send us your video by Wednesday, July 24 to be entered to win a free spot at our Fall camp, taking place Aug 30-Sept 1 in Natick, MA. Winner will be announced on Thursday, July 25. Send finish time, video, instagram handle, and mailing address to mail@comptrain.co.

Odd-Object Conditioning
AMRAP 7:
Ski Erg Calories*
*On the 0:00, and EMOM thereafter:
3 DBall Cleans (150/100)

Body Armor
4 Giant Sets:
50' Yoke
100' Sled Push
150' Farmers Carry

Open Athletes

Squat Snatch
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch

Overhead Squat
1o-Rep Heavy

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Kilos, in respective round order:
79.5/57, 71/48, 61/43

Workout Demonstration from 2019 CompTrain Games Camp

Want to come to CompTrain Camp 2019? Hit tomorrow's workout, "Scarface," under 7:30 and you might get your chance. Send us your video by Wednesday, July 24 to be entered to win a free spot at our Fall camp, taking place Aug 30-Sept 1 in Natick, MA. Winner will be announced on Thursday, July 25. Send finish time, video, instagram handle, and mailing address to mail@comptrain.co.

Thursday 7.18.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 7.17.2019

Qualifier Athletes

Pegboard Conditioning
For Time:
100 Double-Unders + 1 Pegboard
80 Double-Unders + 1 Pegboard
60 Double-Unders + 1 Pegboard
40 Double-Unders + 1 Pegboard
20 Double-Unders + 1 Pegboard

Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

Deadlift
20-Rep Heavy

Conditioning
"Meter Maid"
For Time:
27-21-15-9:
Wallballs
Box Jump Overs
Power Cleans

Wallball - 30/20 lb, 13/9 kg (Females to a 9' Target)
Box Jump - 24"/20"
Barbell - 115/85, 52/38

Dumbbell Overhead Squat
4 Giant Sets:
12/9 Calorie Assault Bike
6 Single Arm DB OHS (left arm)
12/9 Calorie Assault Bike
6 Single Arm DB OHS (right arm)

Swim Conditioning
Advanced Swimmers:
On the 2:30 x 10:
100m Swim

Intermediate Swimmers
On the 3:00 x 10:
100m Swim

Open Athletes

Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

Deadlift
20-Rep Heavy

Conditioning
"Meter Maid"
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

Tuesday 7.16.2019

Qualifier Athletes

Conditioning
"Triple Decker"
On the 0:00...
4K Bike Erg

On the 10:00....
2K Row

On the 20:00...
1 Mile Run

Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Deficit Handstand Pushups (6"/4")

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Open Athletes

Row 2K
Last completed on August 21, 2018.
This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.

Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Monday 7.15.2019

Qualifier Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Complex Fran"
For Time:
6 Bar MU + 9 CTB + 12 Pull-Ups
21 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
15 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
9 Thrusters

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Body Armor (A)
5 Giant Sets:
1 Legless Rope Climb
1 Rope Climb
50' Double Dumbbell Lunge*

1st 25' - Left arm OH, right arm shouldered.
2nd 25' - Right arm OH, left arm shouldered.
Dumbbells - 50's/35's lb, 22.5's/15's to start. Steadily build as seen fit to a heavy distance for the day.

Body Armor (B)
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

Odd-Object Conditioning
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk (100/70)
400m Wreckbag Run (50/35)
800m Run

On the sandbag run, we are holding this at the belly. On the Wreckbag run, we are looking for the traditional sandbag, where we can rack over the shoulders. The final run is unweighted.

Open Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Barbell Kilos - 43/29

Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

Sunday 7.14.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 7.13.2019

Qualifier Athletes

Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

Conditioning
"Blue Light"
10 Rounds:
7 Power Clean and Jerks
7 Bar-Facing Burpees
200 Meter Run

Pounds - 135/95
Kilos - 61/43

Midline
3 Giant Sets:
20 GHD Sit-Ups
40 Banded Push Downs
100m Farmers Carry
Rest 2:00 between sets.

Erg Bike Conditioning
5 Rounds:
70/50 Calorie Moderate Pace
30/20 Calorie Light Pace

Open Athletes

Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

Conditioning
"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Midline
3 Giant Sets:
20 GHD Sit-Ups
40 Banded Push Downs
100m Farmers Carry
Rest 2:00 between sets.

Friday 7.12.2019

Qualifier Athletes

Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

Conditioning
"Vamoose"
Two part workout.
Part #1 - Starts on the 0:00.
Part #2 - Starts on the 15:00.
Enter both completion times below (not total time). The system will add both working times together for the sum total.

Part #1 (On the 0:00):
3 Rounds:
500 Meter Row
9 Bar Muscle-Ups
21 Wallballs  *Females 9'
Wallball Pounds - 30/20
Wallball Kilos - 14/9

Part #2 (On the 15:00):
3 Rounds:
400m Air Runner
9 PHSPU (14"/8")
21 Power Snatches
Barbell Pounds - 75/55
Barbell Kilos - 34/25

Open Athletes

Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

Conditioning
"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6

Thursday 7.11.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 7.10.2019

Qualifier Athletes

Push Jerk Skill
Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 155-185-225-185-155
Female Pounds - 105-125-145-125-105
Male Kilos - 70-83-105-83-70
Female Kilos - 48-57-65-57-48

Conditioning
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
30-25-20-15-10 - GHD Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

Odd-Object Conditioning
Alternating OTM x 12 (6 Rounds):
Odd - 15/12 Calorie Ski Erg
Even - 50' Hand-over-Hand Sled Pull

Push Jerk Skill
Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95
Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

Conditioning
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

Tuesday 7.9.2019

Qualifier Athletes

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50' HS Walk

Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 3 Rope Climbs (15')
200 Meter Run, 12 Devil Presses

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 22.5's/15's

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.

Swim Conditioning
5 x 50m, Resting 1:00 between
3 x 100m, Resting 2:00 between
1 x 200m, Rest 3:00
3 x 100m, Resting 2:00 between
5 x 50m, Resting 1:00 between
A repeat from last week. Aim to move faster today.

Open Athletes

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50' HS Walk

Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50
Dumbbell Kilos - 30/22.5

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.

Monday 7.8.2019

Qualifier Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
"Queen Elizabeth"
For Time
12-9-6:
Ring Muscle-Ups
Squat Cleans
Pounds - 185/135
Kilos - 83/61

Body Armor
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Odd-Object Conditioning
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk (held at the belly)
400m Wreckbag Run (held at the shoulder)
800m Run
Athlete's choice on loadings.

Open Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
"Elizabeth"
For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds - 135/95
Kilos - 61/43

Body Armor
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Amanda-Monkey-Bars

Sunday 7.7.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 7.6.2019

Qualifier Athletes

Track Conditioning
3 Rounds, ideally completed at the track:
200 Meter Run... time of work, rest.
400 Meter Run... time of work, rest.
600 Meter Run... time of work, rest.

Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 95/65
Barbell Kilos - 45/30

Midline
4 Sets:
Max Effort L-Sit Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.

Open Athletes

Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

Midline
4 Sets:
Max Effort L-Sit Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.

Friday 7.5.2019

Qualifier Athletes

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

Conditioning
"Encore"
3 Rounds:
50' Handstand Walk
40/30 Calorie Row
50' Handstand Walk
10 Sandbag over Shoulder

Sandbag Pounds - 200/150
Sandbag Kilos - 90/70

Body Armor
5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts

Open Athletes

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

Conditioning
"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

Thursday 7.4.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 7.3.2019

Qualifier Athletes

Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Dumbbell Conditioning
AMRAP 3:
Devil Presses

Dumbbell Pounds - 70's/50's
Dumbbell Kilos - 30's/20's

Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

Conditioning
"Leg Work"
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Thrusters
15/12 Calorie Assault Bike

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's

Row Recovery
30:00 Recovery Row
Minutes 0-5 - Slow (2K + ~25s)
Minutes 6-10 - Moderate (2K + ~20s)
Minutes 10-15 - Moderately Fast (2K + ~15s)
Repeat a second time for the 30:00 total.

Open Athletes

Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

Conditioning
"Leg Work"
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats
15/12 Calorie Assault Bike

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's

Tuesday 7.2.2019

Qualifier Athletes

Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Three separate barbells, with the weight increasing each round.
Males:
Pounds - 225-275-315 / Kilos - 100-125-145
Females:
Pounds - 155-185-215 - Kilos - 70-85-100

Swim Conditioning
Not for Time:
5 x 50m, Resting 1:00 between
3 x 100m, Resting 2:00 between
1 x 200m, Rest 3:00
3 x 100m, Resting 2:00 between
5 x 50m, Resting 1:00 between

Open Athletes

Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Monday 7.1.2019

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Qualifier Athletes

Pegboard Conditioning
AMRAP 2:00 - Pegboard Climbs
Rest 1:00
AMRAP 1:00 - Pegboard Climbs

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Conditioning
"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
2 Power Cleans
4 Bar-Facing Burpees
8 Alternating Pistols

Barbell - 205/145

Odd-Object Conditioning
For Time, with the weight on the Yoke climbing each round.
5 DBall Cleans, 50' Yoke Carry
4 DBall Cleans, 50' Yoke Carry
3 DBall Cleans, 50' Yoke Carry
2 DBall Cleans, 50' Yoke Carry
1 DBall Cleans, 50' Yoke Carry

Male Yoke Weights:
180 - 270 - 360 - 450 - 540#
Female Yoke Weights:
180 - 230 - 280 - 330 - 380#

Open Athletes

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Conditioning
"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

Sunday 6.30.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 6.29.2019

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Qualifier Athletes

De-load Week.

Conditioning
"Shake Weight"
3 Rounds:
800m Run
30 Toes to Bar
21 Double DB Snatches (50's/35's)

Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead

Swim Conditioning
6 Sets, Not for Time:
25m Easy
25m Moderate
25m Moderate/Fast
Rest 1:00 between.

Set #1 - Breast Stroke
Set #2 - Side Stroke (left)
Set #3 - Side Stoke (right)
Sets #4+5+6 - Free Style x 3

Open Athletes

De-load Week.

Conditioning
"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead

Friday 6.28.2019

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Qualifier Athletes

De-load Week.

Tempo Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (155/105)

Odd-Object Conditioning
3 "Giant Sets", Not for Time:
50' Sandbag Walk
5 Sandbag Squats
50' Sandbag Walk
5 Sandbag Squats
50' Sandbag Walk
Rest 2:00 between efforts.
Rx - 150/100

Open Athletes

De-load Week.

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)

Thursday 6.27.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 6.26.2019

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Qualifier Athletes

De-load Week.

Handstand Walk O-Course Conditioning
5 Sets for Time:
Obstacle Forward
Obstacle Backwards

This in total is (10) walks, for time. The first is up the ramp, and down the stairs. The second returns, moving up the stairs to start, and down the ramp to finish. Set cones 5' away from each end of the obstacle for start and finish points. Time cap is 8:00.

Box Squat
On the Minute x 8 Sets:
2 Repetitions
*Box height set to parallel.

Back Squat
3 Sets of 2, building to a moderate.

Strict Handstand Pushup Biathalon
For Time: Wearing a 20/14 Weight Vest:
400m Run, 27 Strict Handstand Pushups
400m Run, 21 Strict Handstand Pushups
400m Run, 15 Strict Handstand Pushups

For every break on the handstand pushups (with the exception of a completed set), athletes must run a "penalty" lap of 200 meters before returning to the wall.

Recovery Assault Bike
20:00 Effort
On the 4:00, 8:00, 12:00, 16:00, 20:00 (5 Sets):
6 Strict CTB Pull-Ups
9 Strict Toes to Bar

Open Athletes

De-load Week.

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

Conditioning
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Tuesday 6.25.2019

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Qualifier Athletes

De-load Week.

Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Conditioning
"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (115/85)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (135/95)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (155/105)
15 Lateral Burpees Over Rower
15/12 Calorie Row

Recovery Swim
30:00 Recovery Effort

Open Athletes

De-load Week.

Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Conditioning
"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

Monday 6.24.2019

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Qualifier Athletes

De-load Week.

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

Conditioning
"Jack Daniels"
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups

Body Armor
3 "Giant Sets":
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

Open Athletes

De-load Week.

Tempo Pausing Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Conditioning
"Jack Daniels"
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

Body Armor
3 "Giant Sets":
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

Sunday 6.23.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 6.22.2019

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Qualifier Athletes

Front Squat
Heavy Set of 3

Conditioning
"The Amazing Grace"
A revision of an event seen in the 2017 Games (2223 Intervals).
Work/rest effort of (4) intervals, resting 1:00 between.
The task is 75 Power Clean and Jerks (135/95).

2:00 On, 1:00 Off
9 Wallballs (30/20) *Females, 9' Target
9/7 Calorie Erg Bike
Max Clean and Jerks (135/95)

The fourth and final interval is extended to 3:00 of "work" time.
75 Clean and Jerks is the task - work until completion, or time capped.

Odd-Object Conditioning
3 Giant Sets, Not for Score:
50' Back Rack Walking Lunge
100m Sled Push
150m Farmers Carry
Rest 3:00 between sets.

Swim Conditioning
7 Rounds:
15 Pushups
50 Meter Swim

Open Athletes

Front Squat
Heavy Set of 3

Conditioning
"Walmart"
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Friday 6.21.2019

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Qualifier Athletes

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (70/50)
400 Meter Wreckbag Run (50/35)
30 CTB Pull-Ups
20 Burpee Box Jump Overs (24"/20")

Peg Board Conditioning
3 Rounds:
21/15 Calorie Ski Erg
15/12 Calorie Erg Bike
2 Peg Board Climbs

Open Athletes

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Thursday 6.20.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 6.19.2019

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Qualifier Athletes

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell - 155/105

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

Swim Conditioning
3 Sets: 400m Swim
Rest 4:00 between efforts.

Open Athletes

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

Tuesday 6.18.2019

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Qualifier Athletes

Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Strict Pull-Ups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Conditioning
"Big Helen"
3 Rounds:
600 Meter Run
21 KBS (70/53)
7 Ring Muscle-Ups

Handstand Walk Conditioning
5 Rounds, resting 1:00 between sets:
500 Meter Ski Erg
50' Handstand Walk

Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Open Athletes

Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Strict Pull-Ups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Conditioning
"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Monday 6.17.2019

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Qualifier Athletes

Back Squat
3-Rep Heavy

Conditioning
"Escape from Wonderland"
2 Rounds:
150 Double-Unders
50 Thrusters (45/35)
35/25 Calorie Row
... Rest 2:00, into:
30 DBall Cleans (150/100)

Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD's)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)

Open Athletes

Back Squat
3-Rep Heavy

Conditioning
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Sunday 6.16.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 6.15.2019

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Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
30 Alternating Pistols
30' Handstand Walk O-Course (forward)
7 Kipping Paralette HSPU (14/8" deficit)
30' Handstand Walk O-Course (forward)

Squat Clean and Jerk
On the 2:00 x 5 Rounds:
1 L-Sit Legless Rope Climb (15')
20 Zeus Rope Double-Unders
2 Squat Clean and Jerks

Conditioning
"Money Bags"
For Time:
400m Run
400m Wreckbag Run (70/50)
27 Box Jump Overs (24"/20")
15 Power Clean and Jerks (155/105)
7 Rope Climbs (15')
15 Power Clean and Jerks (185/135)
27 Box Jump Overs (24"/20")
400m Wreckbag Run (70/50)
400m Run

Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.

Open Athletes

Squat Clean and Jerk
On the 2:00 x 5 Rounds:
1 Rope Climb (15')
30 Zeus Rope Double-Unders
2 Squat Clean and Jerks

Conditioning (Team Version)
"Money Bags"
In Teams of 3, with a 30:00 Time Cap:
800m Wreckbag Run (70/50)
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15')
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
800m Wreckbag Run (70/50)

Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.

Friday 6.14.2019

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Qualifier Athletes

Peg Board Conditioning
For Time:
2 Peg Board Climbs
30 Single Dumbbell OHS (50/35)
2 Peg Board Climbs
24 Single Dumbbell OHS (70/50)
2 Peg Board Climbs
18 Single Dumbbell OHS (100/70)

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (155/105)

Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.

Open Athletes

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.

Thursday 6.13.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 6.12.2019

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Qualifier Athletes

Strict Handstand Pushups
12 Sets for Time:
40% of Max Strict HSPU

Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
"Chest Hair"
For Time:
21 Thrusters (135/95)
400 Meter Run
21 Bar Muscle-Ups
400 Meter Run
21 Thrusters (135/95)

Body Armor
10-8-6-4-2: Barbell Bench Press
After each set:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Erg Bike Conditioning
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast
Into...
1:00 L-Sit, 100m Sandbag Carry (150/100)
:45s L-Sit, 75m Sandbag Carry (150/100)
:30s L-Sit, 50m Sandbag Carry (150/100)
Into...
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast

Open Athletes

Strict Handstand Pushups
12 Sets for Time:
40% of Max Strict HSPU

Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Tuesday 6.11.2019

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Qualifier Athletes

Deficit Deadlift
6 Sets of 2
Deficit - 3"

Conditioning
"Live Large" Part #1
On the 0:00...
3K Row

"Live Large" Part #2
On the 15:00...
21 DB Burpee Box Step-Overs
50' Handstand Walk
15 DB Burpee Box Step-Overs
50' Handstand Walk
9 DB Burpee Box Step-Overs
50' Handstand Walk
Dumbbells - 2 x 50's/35's
Box - 24"/20"

Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Swim Conditioning
For Total Time:
2 x 200m, resting 1:00 between
3 x 150m, resting :45s between
4 x 100m, resting :30s between
8 x 50m, resting :15s between

Open Athletes

Deficit Deadlift
6 Sets of 2
Deficit - 3"

Conditioning
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Last completed September 14, 2018.

Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Monday 6.10.2019

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Qualifier Athletes

Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single - Hang Squat Snatch

Conditioning
"High Heels"
8 Rounds for Time:
8 Hang Squat Snatches (95/65)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time:
50 GHD Sit-Ups, 10 Ring Muscle-Ups
40 GHD Sit-Ups, 8 Ring Muscle-Ups
30 GHD Sit-Ups, 6 Ring Muscle-Ups
20 GHD Sit-Ups, 4 Ring Muscle-Ups
10 GHD Sit-Ups, 2 Ring Muscle-Ups

Odd-Object Conditioning
5 Rounds, resting exactly 1:00 between efforts:
100m Wreckbag Run (70/50)
200m Run

Open Athletes

Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single - Hang Squat Snatch

Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

Sunday 6.9.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 6.8.2019

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Qualifier Athletes

Handstand Walk O-Course
Spend 15:00 moving through a varied course of directional changes, elevation changes, and creative obstacles relative to our current level.

Power Snatch
Primer
9 Sets:  1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1

Conditioning
"Gut Check"
For Time:
75/50 Calorie Assault Bike
... Directly into:
5 Rounds:
12 Toes to Bar
12 Barbell-Facing Burpees
"X" Snatches
Round 1 - 12 Reps @ 95/65
Round 2 - 9 Reps @ 135/95
Round 3 - 6 Reps @ 185/135
Round 4 - 3 Reps @ 225/155
Round 5 - 1 Rep @ 245/165

Swim Conditioning
After shorter distance intervals earlier this week, reaching into the longer ranges here.
1 x 400m Swim, Rest 5:00
2 x 300m Swim, Rest 5:00
3 x 200m Swim
Not for time or score, but for quality pacing.

Open Athletes

Power Snatch
Primer
9 Sets:  1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1

Conditioning
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Friday 6.7.2019

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Qualifier Athletes

Front Squat
On the 0:00 - 3 Reps @ 80%
On the 2:00 - 1 Rep @ 83%
On the 4:00 - 3 Reps @ 80%
On the 6:00 - 1 Rep @ 86%
On the 8:00 - 3 Reps @ 80%
On the 10:00 - 1 Rep @ 89%

Conditioning
"Bane"
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man" (185/135)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks

Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.

Body Armor
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Sprint Conditioning
Preferably completed on grass, with turf being a close second.
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Open Athletes

Conditioning
"Bane"
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man" (185/135)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks

Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.

Body Armor
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
2K + "X" is in relation to our /500m split during our best 2K Row.

Thursday 6.6.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 6.5.2019

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Qualifier Athletes

Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

Last Week - 12 x 30%
2 Weeks Ago - 10 x 30%

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (115/85)
4 Burpee Box Jump Overs (30"/24")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (135/95)
4 Burpee Box Jump Overs (30"/24")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (155/105)
4 Burpee Box Jump Overs (30"/24")

Odd-Object Conditioning
Alternating OTM x 14 (7 Rounds):
Minute 1 - :30s DBall Hold (150/100)
Minute 2 - 50m Prowler Push

Open Athletes

Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

Last Week - 12 x 30%
2 Weeks Ago - 10 x 30%

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

Tuesday 6.4.2019

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Qualifier Athletes

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
"Power Ranger"
15 Power Cleans (165/115), 600m Run
10 Power Cleans (205/145), 400m Run
5 Power Cleans (245/165), 200m Run

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest

Swim Conditioning
Warm - 150m Easy
Main Set (short-moderate intervals):
Every 2:30 x 10 Rounds:
100m Swim
Cool - 150m Easy

Open Athletes

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx - 155/105

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest

Monday 6.3.2019

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Qualifier Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%

Front Rack Lunges
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning
"Hook"
For Time:
50/35 Calorie Erg Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (100/70)
40 Wallballs (30/20)
50/35 Calorie Erg Bike

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

Open Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

Sunday 6.2.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 6.1.2019

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Qualifier Athletes

Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.

Conditioning
"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

Last completed September 15, 2018.

Ski Erg Conditioning
For Time:
90/60 Calorie Ski Erg

On the Minute (to include the start):
7 Toes to Bar

Open Athletes

Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.

Conditioning
"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

Last completed September 15, 2018.

Friday 5.31.2019

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Qualifier Athletes

Strict Ring Muscle-Up + Front Squat
Alternating OTM x 10 (5 Rounds):
Odd - 3-5 Strict Ring Muscle-Ups
Even - 5 Front Squats

Conditioning
"Death Race"
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Last completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.

Odd-Object Conditioning
5 Giant Sets, Not for Time:
9 Kettlebell Deadlifts (150's/100's)
50' Kettlebell Walk (150's/100's)
50' Rope Pull
Rest 2:00 between sets.

Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.

Open Athletes

Weighted Pull-Up + Front Squat
Alternating OTM x 10 (5 Rounds):
Odd - 5 Strict Weighted Pull-Ups
Even - 5 Front Squats

Conditioning
"Death Race"
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Last completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.

Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.

CrossFit Training

Thursday 5.30.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

CompTrain Masters programming has sent hundreds of masters athletes to the CrossFit Games

Wednesday 5.29.2019

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Qualifier Athletes

Strict Handstand Pushups
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk

Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (70/50)
40 Double-Unders
20/15 Calorie Row

Odd-Object Conditioning
5 Rounds:
100m Run
100 Meter Wreckbag Run (70/50)
100m Run
Rest 1:00 between efforts.

Swim Recovery
30:00 Recovery Effort (preferably open water)

Open Athletes

Strict Handstand Pushups
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk

Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Stop-Complaining

Tuesday 5.28.2019

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Qualifier Athletes

Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Conditioning
"Belly Jelly"
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean
Rx Sandbag - 200/150

Recovery + Odd-Object
20:00 Recovery Effort
Athlete's choice of Erg Bike, Ski Erg, or Air Runner.

On the 0:00, 10:00, 15:00 and 20:00 (every 5:00):
30 Glute Bridges
100m Farmers Carry

We are looking for torpedo's today if we have them, with dumbbells fitting as well. One weight for each hand.

Open Athletes

Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Conditioning
"Jelly Belly"
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185

Body Armor
3 Sets:
30 Glute Bridges
200 Meter Double KB Carry*
Rest 2:00 between.

*On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang.
Meters 101-200 - Left KB in Front Rack, Right KB in Hang.

Monday 5.27.2019

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Qualifier Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Conditioning
"Murph" (2016 Games Version)
With a Weight Vest (20/14), for time:
Starts with: 1 Mile Run
5 Rounds:
20 Pull-Ups
40 Pushups
60 Air Squats
Finishes with: 1 Mile Run

Open Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Conditioning
"Murph"
For Time:
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run

Practice-Training-Comp

Sunday 5.26.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 5.25.2019

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Qualifier Athletes

Ropes + Tempo Overhead Squat
5 "Giant" Sets:
1 Legless Rope Climb (15')
1 Tempo Overhead Squat*
1 Legless Rope Climb (15')
Tempo on OHS - 5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 115/85

Hang Squat Snatch
Upon completion of "Fancy Pants", athletes rest 2:00.
Following, exactly 5:00 to build to a heavy Hang Squat Snatch.

Body Armor
3 Giant Sets:
2-5 Strict Ring Muscle-Ups
20 Front Rack KB Box Step-Ups
Rest 2:00 between efforts.

Open Athletes

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.

Friday 5.24.2019

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Qualifier Athletes

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.

Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

"Joker", demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, HERE.

Dumbbell Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70's/50's)

Odd-Object Conditioning
For Time:
100 Double-Unders, 40/27 Assault Bike
200m Farmers Carry (50's/35's)
100 Double-Unders, 30/21 Assault Bike
150m Farmers Carry (70's/50's)
100 Double-Unders, 20/15 Assault Bike
100m Farmers Carry (100's/70's)

Swim Conditioning
Swim Primer:
3 Sets:
25m Side Stroke (left)
25m Side Stroke (right)
25m Freestyle
Rest 1:00 between. Gradually increase intensity from the first to the third round.

Followed by:
10-8-6-4-2: 25m Laps
Work/rest as a 1:1 ratio.

Open Athletes

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.

Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

"Joker", demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, HERE.

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

19.5 workout Thrusters and Pull ups

Thursday 5.23.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Mental Toughness Bad Days

Wednesday 5.22.2019

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Qualifier Athletes

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees

Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

Yoke + Handstand Walk
5 Rounds:
50' Yoke Carry
50' Handstand Walk
Not for time. Climb in load on the Yoke each round.

Open Athletes

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

Tuesday 5.21.2019

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Qualifier Athletes

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
"Nicoise"
For Time:
400m Run, 15 Ring Muscle-Ups
400m Run, 21 Toes to Bar
400m Run, 27 CTB Pull-Ups
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to bar
400m Run, 21 CTB Pull-Ups

Odd-Object Conditioning
For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18/13 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15/11 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12/9 Calorie Assault Bike, 5 Sandbag Cleans
Sandbag Rx - 150/100

Midline
3 Sets:
20 Weighted AbMat Sit-Ups
100 Meter Sandbag Walk (150/100)
Rest 2:00 between efforts.

Open Athletes

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups

Monday 5.20.2019

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Qualifier Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%

Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

Power Snatch Technique
"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches

Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (135/95)

Aerobic Capacity
AMRAP 9:
Max Calorie Erg Bike*
*On the 0:00, 3:00, and 6:00:
25/18 Calorie Ski Erg

Open Athletes

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%

Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

Power Snatch Technique
"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches

Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Sunday 5.19.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 5.18.2019

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Qualifier Athletes

De-load Week.

Conditioning
"Buzz Lightyear"
3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15')
... Directly into:
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/135)
10 Power Clean and Jerks (225/155)

Swim Conditioning
Part #1
3 sets:
25m Freestyle
25m Side Stroke (left side lead)
25m Side Stroke (right side lead)
25m Freestyle

Part #2
1 x 200m
1 x 150m
1 x 100m

Part #3
1 x 100m
1 x 75m
1 x 50m

Part #4
1 x 300m Recovery Swim.

Open Athletes

De-load Week.

Conditioning
"Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Friday 5.17.2019

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Qualifier Athletes

De-load Week.

Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Click the link HERE for a demo with Katrin Davidsdottir.

Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Row
15/12 Calorie Ski
21/15 Calorie Row

Open Athletes

De-load Week.

Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Click the link HERE for a demo with Katrin Davidsdottir.

Crazy Cow

Thursday 5.16.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 5.15.2019

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De-load Week.

Conditioning
"Bar Star"
For Time:
21 Overhead Squats (135/95)
21 Bench Press (175/115)
21 Deadlifts (245/165)

15 Overhead Squats (175/115)
15 Bench Press (205/125)
15 Deadlifts (295/185)

9 Overhead Squats (205/145)
9 Bench Press (225/145)
9 Deadlifts (345/225)

Open Athletes

De-load Week.

Conditioning
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Tuesday 5.14.2019

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Qualifier Athletes

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Open Athletes

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Monday 5.13.2019

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Qualifier Athletes

De-load Week.

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Open Athletes

De-load Week.

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Sunday 5.12.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 5.11.2019

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Qualifier Athletes

Clean and Jerk
Part #1 - Clean Primer
5 Sets of 3 - Tall Cleans

Part #2 - Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

Barbell Cycling - "Beast Builder V1"
On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM

Conditioning
"Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

Our *slowest* of the seven rounds is our score for the day.

Odd-Object Conditioning
5 Rounds:
50' Yoke Carry (460/360)
50' DBall Shoulder Carry (150/100)
5 DBall Cleans over the Yoke

Open Athletes

Clean and Jerk
Part #1 - Clean Primer
5 Sets of 3 - Tall Cleans

Part #2 - Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

Barbell Cycling - "Beast Builder V1"
On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM

Conditioning
"Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

Our *slowest* of the seven rounds is our score for the day.

Friday 5.10.2019

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Qualifier Athletes

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target

Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.

Pegboard Practice
On the 2:00 x 5:
50 Double-Unders
1-2 Pegboard Ascents

Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike

Males - 5 x 15 Calories Slow, 15 Calories Fast
Females - 5 x 10 Calories Slow, 10 Calories Fast

Open Athletes

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target

Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.

Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike

Males - 5 x 15 Calories Slow, 15 Calories Fast
Females - 5 x 10 Calories Slow, 10 Calories Fast

Thursday 5.9.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 5.8.2019

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Qualifier Athletes

Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.

Push Press
3 Sets of 7 Across
Keep the loads on the moderate side here.

Tempo Front Squat
6 Sets:
1 Tempo Front Squat
1 Front Squat
Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of the squat. No pause in bottom.

Conditioning
"Jacked Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Mid-Range Sprint Capacity
4 Rounds:
21/15 Calorie Ski Erg
15/12 Calorie Assault Bike

Open Athletes

Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.

Conditioning
"Jack Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Tuesday 5.7.2019

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Qualifier Athletes

Weighted Strict Handstand Pushups
Wearing a 20/14# Weight Vest:
50 Strict Handstand Pushups
10:00 Time Cap

Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Odd-Object Conditioning
5 Rounds:
50m Sled Push (.75 Bodyweight)
7 Sandbag Cleans (150/100)
21 Calorie Air Runner

Swim Recovery
30:00 Swim, not for score or timed effort. Practice.

Open Athletes

Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Recovery Bike
15:00 Recovery Effort

Monday 5.6.2019

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Qualifier Athletes

From the 0:00 - 5:00 - Pausing Snatch Balance
3 Sets: 2 Pausing Snatch Balances
Pause for 2 seconds in the bottom of our squat.

From the 5:00 - 10:00 - Pausing High Hang Snatch
3 Sets: 2 Pausing High Hang Squat Snatches
Two pauses:
- 2s Pause in the Pockets (jumping position)
- 2s Pause in the Bottom (squat)

Conditioning
"Double Point"
For Time:
50 Double-Unders, 10 Squat Snatches
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches

Single bar, climbing in load.
Rx Female loading: 105-125-145-155-165
Rx Male loading: 155-185-205-225-245

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Odd-Object Conditioning
5 Rounds:
200 Meter Sandbag Run (50/35)
2 Rope Climbs (15')

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Open Athletes

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Conditioning
"Isabel"
For Time:
30 Power Snatches (135/95)

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Sunday 5.5.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Amanda-Monkey-Bars

Saturday 5.4.2019

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Qualifier Athletes

Track Conditioning
With a running clock...
On the 6:00 x 1 - 800m Run
On the 3:00 x 3 - 400m Run
On the 2:00 x 5 - 100m Run
Rest 1:00
On the Minute x 7 - 50m Sprint

Conditioning
"Sleep Walk"
"Sleep Walk" Part #1
In a 5:00 Window: 45/30 Calorie Assault Bike
Time Remaining - Max Overhead Squats (135/95)
... Rest 3:00
"Sleep Walk" Part #2
In a 5:00 Window: 35/25 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (155/105)
... Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 25/20 Calorie Assault Bike
Time Remaining - Max Thrusters (185/125)

Three scores - total reps from each part.

Odd-Object Conditioning
4 Rounds, Not for Time:
25m Yoke Carry
25m Hand over Hand Sled Pull

Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.

Open Athletes

Overhead Squat
Build to a 1RM

Conditioning
"Sleep Walk"
In Teams of 3:
"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00
"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)

Three scores - total reps from each part.

Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.

Friday 5.3.2019

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Handstand Walk Conditioning
50-40-30-20-10:
Unbroken Zeus Rope Double-Unders
50' Handstand Walk after each set

Conditioning
"Lucky 7's"
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups

This is our second type completing "Lucky 7's".
Last completed September 17, 2018.
Click HERE for a demonstration with Katrin, Brooke, Ehea and Amanda.

Barbell Conditioning
5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.

Swim Conditioning
Part #1
3 sets:
25m Freestyle
25m Side Stroke (left side lead)
25m Side Stroke (right side lead)
25m Freestyle
Rest 1:00 between efforts.

Part #2
3 x 150m Freestyle
Rest 2:00 between efforts.

Part #3
1 x 300m recovery pace effort. Not for time.

Open Athletes

Handstand Walk Practice
10:00 of Practice

Low intensity, focused on technique. Set cones and challenge ourselves at varying distances.

Conditioning
"Lucky 7's"
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups

This is our second type completing "Lucky 7's".
Last completed September 17, 2018.
Click HERE for a demonstration with Katrin, Brooke, Ehea and Amanda.

Barbell Conditioning
5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.

Thursday 5.2.2019

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Active Recovery Day

Open Athletes

Rest Day

Wednesday 5.1.2019

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Strict Ring Muscle-Ups
AMRAP 5:
Strict Ring Muscle-Ups

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 70/50
Box - 30"/24"

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Odd-Object Conditioning
For Time:
400m Sled Push (25% bodyweight)
50m DBall Run (150/100)
200m Sled Push (50% bodyweight)
50m DBall Run (150/100)
100m Sled Push (bodyweight)
50m DBall Run (150/100)

Open Athletes

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Odd-Object Conditioning
Not for Time: 800 Meter Sled Walk

First 200 Meters - Sled Pull (facing away)
Second 200 Meters - Sled Drag (facing sled)
Third 200 Meters - Sled Pull (facing away)
Fourth 200 Meters - Sled Drag (facing sled)

Tuesday 4.30.2019

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Qualifier Athletes

Handstand Walk O-Course Practice
15:00 of Practice

Elevation, directional, and obstacles. Challenge ourselves in respect to where we currently are with moving through an obstacle course.

Parallette Handstand Pushups
"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time remaining:
Max Kipping Parallette HSPU

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 185/135

Aerobic Capacity
Athlete's choice on equipment, with the Erg Bike as preference #1 today.
4 Sets:
5:00 Light Pace
3:00 Moderate Pace
2:00 Fast Pace

Each set is 10:00, equalling the 40:00 total. Not for score or time.

Open Athletes

Strict Handstand Pushups
"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time Remaining - Strict HSPU

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Monday 4.29.2019

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Snatch
On the Minute x 4 (0:00 - 4:00):
3-Position Power Snatch
... Rest 1:00
On the Minute x 4 (5:00 - 9:00)
3-Position Squat Snatch
... Rest 1:00
On the Minute x 10 (10:00 - 20:00):
1 Snatch Pull
1 Low-Hang Squat Snatch

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Barbell Reverse Lunges
2 Sets of 14

Conditioning
"Twinkle Toes"

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches (165/115)

Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

Open Athletes

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Barbell Reverse Lunges
2 Sets of 14

Snatch
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch

3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.

Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

Sunday 4.28.2019

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Rest Day

Open Athletes

Rest Day

Saturday 4.27.2019

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Handstand Walk + Lunge Conditioning
For Time:
50' Handstand Walk
50' Overhead Walking Lunge (155/105)
50' Handstand Walk
50' Front Rack Walking Lunge (185/135)
50' Handstand Walk
50' Back Rack Walking Lunge (225/155)
50' Handstand Walk

Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (225/155)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (205/145)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (175/125)
21 Bar-Facing Burpees

Midline
3 Rounds, resting 1:00 between efforts:
30 Double-Unders
30/24 Calorie Ski Erg
30 Double-Unders
24-20-16 GHD Sit-Ups

Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

Rest as needed, followed by 1 Set:
100 Banded Push Downs

Open Athletes

Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

Rest as needed, followed by 1 Set:
100 Banded Push Downs 

Friday 4.26.2019

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Qualifier Athletes

Conditioning
"Girls Gone Wild"
On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

Click the here for a video demonstration with Katrin, Brooke, Amanda, Ehea, and Camille.
Last completed on July 30, 2018. This is our second time completing "Girls Gone Wild".

Odd-Object Conditioning
3 Giant Sets:
5 Sandbag Cleans
50' Sandbag Carry
10 Box Jumps (40"/30")
100' Yoke Carry
Rest 2:00 between efforts. Athlete's choice on the sandbag and yoke carry.

Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Open Athletes

Conditioning
"Girls Gone Wild"
On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

Click the here for a video demonstration with Katrin, Brooke, Amanda, Ehea, and Camille.
Last completed on July 30, 2018. This is our second time completing "Girls Gone Wild".

Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Thursday 4.25.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 4.24.2019

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Qualifier Athletes

Back Squat
On the 3:00 x 5 Rounds:
70 Double-Unders
35% of Max Ring Muscle-Ups
5 Back Squats

Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a heavy set of five for the day.

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Conditioning
"Espirit de Corps"
5 x AMRAP 3:00, resting 1:00 between:
1 Power Clean (225/155)
3 Strict HSPU
5 Wallballs (30/20) *Females to a 9' Target

This workout is the combination of two - "The Chief", and "Hollyman".

Body Armor
3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
16 Weighted Hip Extensions
Rest 2:00 between sets.

Air Runner Recovery
15:00 Recovery Run

Open Athletes

Strict Handstand Pushups
1 Attempt for Max Repetitions

Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Conditioning
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Tuesday 4.23.2019

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Qualifier Athletes

Conditioning
"Titanic" Part #1
3 Rounds:
1,000m Row
800 Meter Run
3:00 Rest between rounds.

At the finish of the third and final round, rest exactly 10:00 total. And move into...

"Titanic" Part #2
For Time:
40-30-20 GHD Sit-Ups
20/15 Calorie Ski Erg
100' Handstand Walk

Odd-Object + Recovery
3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry
Athlete's choice on weight selection.

Swim Conditioning
5 Rounds, of an 150m total effort:
50 Meters Light Pace
50 Meters Moderate Pace
50 Meters Hard Pace
Rest 2:00 between efforts.

Open Athletes

Conditioning
"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Odd-Object + Recovery
3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull
Athlete's choice on weight selection.

Cole Sager follows CompTrain Training Program

Monday 4.22.2019

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Qualifier Athletes

Squat Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 68%
Minute 2 - 2 Squat Snatch @ 73%
Minute 3 - 1 Squat Snatch @ 78%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 71%
Minute 6 - 2 Squat Snatch @ 76%
Minute 7 - 1 Squat Snatch @ 81%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 74%
Minute 10 - 2 Squat Snatch @ 79%
Minute 11 - 1 Squat Snatch @ 84%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 84-88%
Minute 14 - 1 Squat Snatch @ 84-90%
Minute 15 - 1 Squat Snatch @ 84-93%

Pausing Snatch Pull

2 Sets of 2 @ 85%
3 Sets of 1 @ 95%

2-Second Pause - Below the Knee
2-Second Pause - Pockets

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Conditioning
"Destiny's Child"
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")
... Directly into...
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

Body Armor
3 Giant Sets:
Max Strict CTB Pull-Ups
50' DB Front Rack Walking Lunge
200 Meter Sled Pull
Rest 2:00 between. Athlete's choice on loading.

Open Athletes

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.

Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Sunday 4.21.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.20.2019

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Gymnastic Conditioning
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Ring Muscle-Ups

Not for time. Rest as needed between sets, but rest *just as needed*. Let's move with a purpose here, while maintaining unbroken sets.

Squat Clean Complex
5 Sets, "On the 3:00":
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

A repeat complex from Tuesday, March 12.

Conditioning
"Wreck Yourself"
For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
7 Rope Climbs, 21 Squat Cleans

Body Armor
3 Giant Sets:
7 Romanian Deadlifts
7 Deadlifts
21 Weighted Sit-Ups
Rest 1:30 between sets.

Open Athletes

Squat Clean Complex
5 Sets, "On the 3:00":
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

A repeat complex from Tuesday, March 12.

Conditioning
"Wreck Yourself"
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

The Excellence Continuum

Friday 4.19.2019

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Qualifier Athletes

Handstand Walk Conditioning
AMRAP 2:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.
... Rest 2:00
AMRAP 3:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rx Kettlebell - 70/53
Note that there are two scores here (both rounds plus reps with every 5' being a single rep on the walk). And on the second AMRAP, it's 3 minutes versus 2.

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Video demonstration with three CompTrain Masters, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Row Recovery
2,400 Meter Row
Meters 0-200 - 2K Pace + 13 Seconds
Meters 201-400 - 2K Pace + 8 Seconds
Meters 401-600 - 2K Pace + 3 Seconds

Swim Recovery
20:00 - 30:00 Recovery Swim

Time in the water, but not for score or intensity. Recovery effort today.

Open Athletes

Handstand Walk Practice
10:00 for practice. Distance, varying directions, obstacles. Let's challenge ourselves at our own respective level.

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Push Press
4 Sets of 6 Repetitions

Third and final week with this specific repetition scheme, with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Video demonstration with three CompTrain Masters, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Masters Athletes CrossFit Games CompTrain

Thursday 4.18.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 4.17.2019

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Qualifier Athletes

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Aim to beat last week.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
"Doorbell"
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30"/24")
...Directly into...
3 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Jerks

Rx Dumbells - 80's/55's

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Open Athletes

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
"Doorbell"
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Heartbreak-Kid-Thumb

Tuesday 4.16.2019

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Qualifier Athletes

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (225/155)

On the 10:00... "Tres Leches" Part #2:
30 Deficit Kipping HSPU (6"/4")
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Open Athletes

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (135/95)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Monday 4.15.2019

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Qualifier Athletes

Squat Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 66%
Minute 2 - 2 Squat Snatch @ 71%
Minute 3 - 1 Squat Snatch @ 76%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 69%
Minute 6 - 2 Squat Snatch @ 74%
Minute 7 - 1 Squat Snatch @ 79%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 72%
Minute 10 - 2 Squat Snatch @ 77%
Minute 11 - 1 Squat Snatch @ 82%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 82-85%
Minute 14 - 1 Squat Snatch @ 82-87%
Minute 15 - 1 Squat Snatch @ 82-90%

Pausing Snatch Pull
2 Sets of 2 @ 80%
3 Sets of 1 @ 90%

2-Second Pause - Below the Knee
2-Second Pause - Pockets

Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Conditioning
"Randy's on a Boat"
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

Body Armor
3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
10 Inverted Pausing Rows (2s pause)
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Open Athletes

Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Power Snatch
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

Body Armor
Part A - 3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.

Part B - 3 Giant Sets:
9 Sumo Deadlifts
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Sunday 4.14.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.13.2019

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Qualifier Athletes

Gymnastic Conditioning
Wearing a 20/14# weight vest...
On the 3:00 x 4 Rounds:
2 Rope Climbs (15')
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU

Handstand Walking
On the 5:00 x 3 Rounds:
50 Double-Unders
50' Handstand Walk
50 Double-Unders
50' Handstand Walk

Training for speed today.

Conditioning
"Tip Toe"
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Odd-Object Conditioning
5 Giant Sets. resting 2:00 between:
50 Meter Sled Push
50 Meter Yoke Carry
50 Meter Farmers Carry
Aim is to build in loads over the five rounds.

Open Athletes

Handstand Walk Practice
10:00 for quality practice.
Let's challenge ourselves at our own respective level through distance, varying directions, and obstacles.

Gymnastic Conditioning
On the 3:00 x 4 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.

Conditioning
"Tip Toe"
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Friday 4.12.2019

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Qualifier Athletes

Conditioning
"Van Damme"
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Video demonstration by CompTrain athlete Cole Sager - Click HERE.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts

Aerobic Capacity
On the 4:00 x 4 Rounds:
12/9 Calorie Ski Erg
15/12 Calorie Assault Bike
18/15 Calorie Row

Open Athletes

Conditioning
"Van Damme"
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Video demonstration by CompTrain athlete Cole Sager - Click HERE.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Thursday 4.11.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Wednesday 4.10.2019

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Qualifier Athletes

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (225/155)
20 Chest to Bar Pull-Ups
50 Double-Unders

Row Conditioning
2,400 Meter Row
Meters 0-200 - 2K Pace + 10 Seconds
Meters 201-400 - 2K Pace + 5 Seconds
Meters 401-600 - 2K Pace
Repeat for a total of (4) consecutive rounds to complete the 2,400m total.

Swim Conditioning
3 Warming Intervals:
25m Light, 25m Moderate, 25m Fast
Rest as needed between.
Followed by...
10 x 100 Meter Swim Efforts, resting 1:00 between efforts.

If able, track the 10 x 100m split completion times to gauge progress on pacing efforts.

Open Athletes

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Tuesday 4.9.2019

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Qualifier Athletes

Air Runner Conditioning
2 Rounds:
21-18-15-12-9: Calorie Run
Rest :30s between sets, and 3:00 between rounds.

Handstand Pushup Conditioning
AMRAP 2: Strict HSPU (6"/4")
Rest 2:00
AMRAP 2: Strict HSPU (floor)
Rest 2:00
AMRAP 1: Kipping HSPU (6"/4")
Rest 1:00
AMRAP 1: Kipping HSPU (floor)

Conditioning
"Bad Blood"

On the 5:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike

Midline
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
Directly into...
3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)

Open Athletes

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Conditioning
"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Recovery Row
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

Monday 4.8.2019

Qualifier Athletes

Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
... Minute 4 - Rest.
Minutes 5+6+7: 1 Squat Snatch
... Minute 8 - Rest.
Minutes 9+10+11: 1 Squat Snatch
... Minute 12 - Rest.
Off the clock, three singles ranging from 86-89%.

Snatch Pull
3 Sets of 2
3 Sets of 1

Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

Conditioning
"Black and Bluer"
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Recovery + Skills
5 Rounds, Not for Time:
50' Handstand Walk
300 Meter Row
10 Strict Toes to Bar

Open Athletes

Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Aim is to build upon last week. Iteration 2 of 2.

Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

Sunday 4.7.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.6.2019

Qualifier Athletes

Gymnastic/Olympic Cycling
On the 1:30 x 7 Rounds:
30% Max Bar Muscle-Ups
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

Front Pause Squat
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)

Conditioning
"Crazy Cow"
1 Round:
60 DB Hang Clean and Jerks (70/50)
50 TTB
40 Thrusters (115/80)
30 Burpee Box Jump Overs (24"/20")
20 Clusters (165/110)

Odd-Object Conditioning
3 Rounds:
200 Meter Sandbag Run (70/50)
200 Meter Sled Push
200 Meter Sandbag Run (70/50)
Rest 2:00 between efforts.

Open Athletes

Olympic Cycling
On the 1:30 x 7 Rounds:
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)
1 Split Jerk

Conditioning
"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

Friday 4.5.2019

Qualifier Athletes

Legless Rope Climbs
10 Legless Rope Climbs (15')

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Swim Recovery
30:00 Continuous Swim
Minutes 0-5 (5m) - Light, easy pace
Minutes 6+7 (2m) - Moderate Pace
Minutes 9+10 (2m) - Fast Pace

Open Athletes

Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps

Off the clock upon finishing:
1 Set of 10 Reps

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Thursday 4.4.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 4.3.2019

Qualifier Athletes

Track Conditioning
4 Rounds:
In a 3:00 Window - Run 400m
In a 2:00 Window - Run 200m

Jerk Drive
5 Sets of 3 Reps

Split Jerk
5 Sets of 1 Rep

Conditioning
"Rear End"
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (225/155)

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Open Athletes

Jerk Drive
5 Sets of 3 Reps

Push Press
4 Sets of 6 Repetitions

Conditioning
"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Tuesday 4.2.2019

Qualifier Athletes

Deficit Kipping Handstand Pushups
On the Minute x 7 Minutes:
3 Hang Power Cleans (70%)
Max Kipping Deficit HSPU in time remaining.
Deficit Rx - 6"/4"

Conditioning
"Doce"
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Round 1 - 155/105
Round 2 - 135/95
Round 3 - 115/80

Odd-Object Conditioning
5 Sets, resting 2:00 between:
50m Sled Push
100m Sled Drag
50m Sled Push

Midline
3 Sets, not for score:
30 GHD Sit-Ups
200 Meter Farmers Carry
Rest 1:00-2:00 between sets.

Open Athletes

Strict Handstand Pushups
1 Attempt for Max Reps

Strict Pull-Ups
1 Attempt for Max Reps

Conditioning
"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

Katrin Davidsdottir Sled drag at CrossFit

Monday 4.1.2019

Qualifier Athletes

Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
... Minute 4 - Rest.
Minutes 5+6+7: 1 Squat Snatch
... Minute 8 - Rest.
Minutes 9+10+11: 1 Squat Snatch
... Minute 12 - Rest.
Off the clock, three singles ranging from 77-87%.

Snatch Pull
3 Sets of 2
3 Sets of 1

Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

Conditioning - On the 0:00...
"Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatch (135/95)

Conditioning - On the 10:00...
"Amanda's Revenge"
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)

Open Athletes

Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Body Armor (A)
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

Body Armor (B)
1 Set: 50 Glute Bridges

 

Cole Sager follows CompTrain Training Program

Sunday 3.31.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

CompTrain Athlete Katrin Davidsdottir walking lunge at crossfit Games event

Saturday 3.30.2019

Qualifier Athletes

De-load Week.

Conditioning
"Rope-a-Dope"
10 Rounds:
1 Rope Climb (15')
6 Alternating DB Snatches (80/55)
12/8 Calorie Assault Bike

Swim Recovery
30:00 - 40:00 Effort

Restorative effort, and choice of drills. Let's let today, in line with our de-load week efforts, be centered around technique (versus capacity building).

Open Athletes

De-load Week.

Conditioning
"Rope-a-Dope"
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double-Unders
15 Rope Climbs (15')

CrossFit Training

Friday 3.29.2019

Qualifier Athletes

De-load Week.

Barbell Cycling
Alternating EMOM x 10 (5 Rounds):
Odd Minutes - 1 Round of "Macho Man"
Even Minutes - 35% of Max Ring Muscle-Ups

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
*Complex do not need to be completed unbroken.

Post all five rounds of "Macho Man" loads to the tracker below.

Conditioning
"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Open Athletes

De-load Week.

Conditioning
"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

CompTrain Athlete Brooke Wells exhausted after a workout at the crossFit Games.

Thursday 3.28.2019

Qualifier Athletes

Deload Week.

Active Recovery Day.

Open Athletes

Deload Week.

Rest Day.

CompTrain Athlete Amanda Barnhart celebrating a win at the CrossFit Games

Wednesday 3.27.2019

Qualifier Athletes

Deload Week.

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (265/185)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (315/220)
8 Box Jump Overs

Rx Box - 24"/20"

Open Athletes

Deload Week.

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

Tuesday 3.26.2019

Qualifier Athletes

Deload Week. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

3-Position Power Snatch
On the 2:00 x 6 Sets:

Wave #1...
Set #1 - 60%
Set #2 - 64%
Set #3 - 68%
Wave #2...
Set #4 - 60%
Set #5 - 64%
Set #6 - 68%

All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today. De-load week intensities.

Conditioning
"Inner Tube"
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Barbell-Facing Burpees

Open Athletes

Deload Week.

Team,
Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.

“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

Conditioning
"Inner Tube"
22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

Katrin Davidsdottir, Brooke Wells, Jessica Griffith working out together doing CrossFit Training

Monday 3.25.2019

Qualifier Athletes

Deload Week. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

Pausing Back Squat
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.

Conditioning
"Run and Gun"
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)

Open Athletes

"Open 19.5"
33-27-21-15-9:
Thrusters (95/65)
CTB Pull-Ups

Sunday 3.24.2019

Qualifier Athletes

Rest Day

Qualifier Athletes

Rest Day

Saturday 3.23.2019

2019 Qualifier Athletes

Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes - 5 Bench Press Repetitions
Odd Minutes - 5 "Touch and Go" Power Cleans

Deadlift
On the :30s x 10 Sets:
2 Deadlifts

Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.

Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30"/24")
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.

Athlete's choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns, in preparation for Friday.

"Wednesday Primer"
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

Friday 3.22.2019

2019 Qualifier + Open Athletes

Team,

Immediately following the announcement of Open 19.5, we will be turning to develop our strategy for Friday. Please however, head to bed, as we expect to be building our write-ups and videos into the early hours. When you awake, we aim to have it ready for you.

Thursday 3.21.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.20.2019

2019 Qualifier Athletes

Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes - 5 Bench Press Repetitions
Odd Minutes - 5 "Touch and Go" Power Cleans

Deadlift
On the :30s x 10 Sets:
2 Deadlifts

Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.

Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30"/24")
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.

Athlete's choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns, in preparation for Friday.

"Wednesday Primer"
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

Tuesday 3.19.2019

2019 Qualifier Athletes

Back Squat
On the Minute x 10:
3 Back Squats

Conditioning
"The Queen"
For Time:
70/50 Calorie Row
50 Thrusters (95/65)
30 DBall Cleans (150/100)
*Every 10 repetitions, move the ball forward 50', to include the finish of the workout.

Run Conditioning
50-40-30-20-10:
GHD Sit-Ups
Air Runner Calories

Swim Conditioning
10:00 Effort
Rest 3:00
10:00 Effort

2019 Open Athletes

Conditioning
"The Prince"

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold

Monday 3.18.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.

Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.

Snatch Primer #2
"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Not on the clock:
3 Singles, between 85%

Conditioning
"High Ball"
3 Rounds:
100 Double-Unders
50' Handstand Walk
5 Rope Climbs (15')
10 Power Snatches (155/105)

2019 Open Athletes

"Open 19.4" Re-Test
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
Rest 3:00, and move into...
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Re-Test Strategy Posted to CompTrain Pro.

Sunday 3.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 3.16.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Alternating OTM x 10 (5 Rounds):
Odd - 3 Hang Power Cleans (75%) + 30 DU
Even - Max Kipping Paralette HSPU in :40s

Athletes have from the turn of the minute until the :40s mark to accumulate PHSPU repetitions.

Conditioning
"Q-Rex"
4 Rounds:
400 Meter Run
25' Front Rack Barbell Lunge
8 Squat Cleans
Barbell - 175/115

Odd-Object Conditioning
3 x 100m Sled Push
3 x 50m Sled Push
3 x 25m Sled Push
Rest 1:00 between all efforts. Complete all three 100m efforts before moving into the 50m.

Swim Recovery
30:00 Recovery Effort

2019 Open Athletes

Conditioning
EMOM x 16 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 5 Front Squats

Front Squat Percentages:
Set #1 - 65% of estimated 1RM
Set #2 - 67%
Set #4 - 69-75%

Friday 3.15.2019

2019 Qualifier

"Open 19.4"
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
.... Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Pausing Back Squat
5 Sets of 2
*5 Second Pause in the Bottom

Set #1 - 65% of estimated 1RM Back Squat
Set #2 - 67%
Set #3 - 69%
Set #4 - 72%
Set #5 - 75%

Pausing Thruster
3 Sets of 1
*5 Second Pause in Bottom of Squat

Body Armor
Not for Time:
21 Bench Press (185/125)
21 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)
15 Bench Press (185/125)
15 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)
9 Bench Press (185/125)
9 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)

Erg Bike Conditioning
5:00 On, 2:30 Off
4:00 On, 2:00 Off
3:00 On, 1:30 Off
2:00 On, 1:00 Off
1:00 On

2019 Open Athletes

CompTrain Open 19.4 Video Strategy Brief

"Open 19.4"
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
.... Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Click HERE to go CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.4 Mobility
  • Specific 19.4 Warmup and Primer
  • Full Strategy Write-Up

Games.com Movement Standards
Games.com Scorecard

Thursday 3.14.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.13.2019

2019 Qualifier Athletes

On the 0:00... "Sling Shot" Part #1
1 Round:
60/40 Calorie Ski Erg
40 DB Power Snatches (70/50)
20 Bar Muscle-Ups

On the 15:00... "Sling Shot" Part #2
2 Rounds:
25 Box Jump Overs (30"/24")
150' Sandbag Carry (150/100)
5 Rope Climbs

On the 30:00... "Sling Shot" Part #3
3
 Rounds:
20 x 10m Shuttles
20 Toes to Bar
20/14 Calorie Row

Swim Conditioning

3 Rounds:
100 Meter Swim, Rest 1:00
75 Meter Swim, Rest :30s
50 Meter Swim, Rest 3:00 between efforts.

2019 Open Athletes

Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%

Wednesday Primer

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65

Tuesday 3.12.2019

2019 Qualifier Athletes

On the 0:00... Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the 16:00... Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel

On the 23:00... Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
21 GHD Sit-Ups
15 Barbell-Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Rx - 185/135
Score for the day is our slowest for the five.

2019 Open Athletes

Ring Muscle-Up Practice
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95

Recovery Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

Monday 3.11.2019

2019 Qualifier Athletes

Strict Ring Muscle-Ups
With a 12:00 Clock: Max Strict Ring Muscle-Ups*
*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.

Score is total strict ring muscle-ups over the course of the 12:00.

Conditioning
"Sir Charles"
Wearing a 20/14# Weight Vest:
1,000m Run, directly into...
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into... 1,000m Run

Body Armor
4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows
Rest 2:00 between sets.

2 Giant Sets:
50' Single Arm OH Walk
100' Double KB Front Rack Carry
200' Farmers Carry
Rest 2:00 between sets.

2019 Open Athletes

"Open 19.3" Re-Test
For Time, with a 10:00 Time Cap:
200' DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200' Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Movement Standards:
https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Re-Test Strategy Posted to CompTrain Pro.

Sunday 3.10.2019

2019 Qualifier Athletes

Overhead Squat
In a 10:00 Window:
Build to a Heavy Single OHS for the day.

Let's take what's here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

Conditioning
"Manhattan"
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Conditioning
"Dash"
1 Round:
750/600 Meter Ski Erg
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Swim Conditioning
20:00 Time Trial

Checking in to gauge our ability to cover a longer range distance in the pool.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Saturday 3.9.2019

2019 Qualifier Athletes

Snatch Complex
On the 3:00 x 5 Sets:
2 High Hang Snatches (Pockets)
2 Hang Snatches (Knee-Level)
2 Snatches (Floor)

Set #1 - 45% of 1RM Snatch
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

Stamina Squatting
Alternating "On the Minute" x 12 (6 Rounds):
Minute 1 - 6 Back Squats
Minute 2 - 3 Front Squats

All repetitions, on both movements, are completed with a singular weight: 63% of our current 1RM Front Squat. All repetitions are taken from the rack, with time remaining after each inside the minute as rest.

Conditioning
"Bike Drop"
For Time:
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)
21/15 Calorie Assault Bike, 6 Power Snatches, 6 Thrusters (185/135)
21/15 Calorie Assault Bike, 3 Power Snatches, 3 Thrusters (205/145)

Swim Conditioning
3 Rounds:
100m Light Pace
25m Hard Pace (increasing intensity by third sprint)
Rest 2:00
200 Meter Moderate Effort
Rest 2:00
100m Hard Effort

Not for tracked score, but for quality effort in the pool.

2019 Open Athletes

Gymnastic Conditioning
On the Minute x 12 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 3-6 Bar Muscle-Ups

Conditioning
"Bike Drop"
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Friday 3.8.2019

2019 Open + Qualifier Athletes

Open 19.1
*** To be Updated ***

Team,
At the time of this post, our full CompTrain staff is awaiting the announcement with you, ready to put together a full approach guide for the effort tomorrow. We’ll be working into the early hours on Friday morning fine-tuning and testing, so we definitely want our athletes to get to bed for a full nights rest rather than wait. But when you wake, we look forward to giving you everything we can. Here's what to expect:

Shortly after the announcement:

  • Initial reaction video posted on the CompTrain Instagram

By the time you wake on Friday morning, we’ll have the full strategy post on CompTrain Pro (Individuals, Masters, Teens) detailing:

  • Specific 19.1 Mobility
  • Specific 19.1 Warmup and Primer
  • Full Strategy Written Brief
  • Full Strategy Video and Movement Visuals posted to our Youtube Channel

As a new feature on the Open leaderboard, athletes can hashtag a group upon workout submission. Will be fun to see our teammates on the leaderboard! Use a hashtag below!
#CompTrain
#CompTrainMasters
#CompTrainTeens

Not sure which track to follow? Click the link below for the article:
Which track should I follow during the Open?

Thursday 3.7.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.6.2019

2019 Qualifier Athletes

Overhead Squat
In a 10:00 Window:
Build to a Heavy Single OHS for the day.

Let's take what's here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

Conditioning
"Manhattan"
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Conditioning
"Dash"
1 Round:
750/600 Meter Ski Erg
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Swim Conditioning
20:00 Time Trial

Checking in to gauge our ability to cover a longer range distance in the pool.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Tuesday 3.5.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Females:
15-13-11-9-7 - Assault Bike Calories
10-8-6-4-2 - Deficit Kipping HSPU

Males:
21-18-15-12-9 - Assault Bike Calories
10-8-6-4-2 - Deficit Kipping HSPU

Climb in deficit throughout. Not for score - for practice.

Conditioning
"4-Wheel Drive"

Part #1 - On the 0:00, AMRAP 4:00:
35/25 Calorie Row
35 x 10m Shuttle Sprints
Max Power Cleans (135/95)

Rest 4:00

Part #2 - On the 8:00, AMRAP 4:00:
30/21 Calorie Row
30 x 10m Shuttle Sprints
Max Power Cleans (155/105)

Rest 4:00

Part #3 - On the 16:00, AMRAP 4:00:
25/17 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans (185/135)

Rest 4:00

Part #4 - On the 24:00, AMRAP 4:00:
20/13 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans (205/145)

Odd-Object Conditioning
3 Rounds:
30 GHD Sit-Ups
50' Handstand Walk
50' Sandbag Walk (150/100)
50' Handstand Walk

2019 Open Athletes

Handstand Walk Practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Gymnastic Conditioning
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

Not for intensity or score. Much like our first part, a chance to practice our mechanics.

Conditioning
"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Monday 3.4.2019

2019 Qualifier Athletes

Snatch
With a 12:00 Time Cap:
45 GHD Sit-Ups
30/21 Calorie Row
15 Bar Muscle-Ups
In Time Remaining: Build to a Heavy Squat Snatch*

*Starting weights are fixed:
Males - 205#, climbing by 10# after each completed lift.
Females - 145#, climbing by 5# after each completed lift.
Score is the heaviest squat snatch lifted inside the 12:00 window.

Back Squat
6 Sets:
Set #1 - 5 Repetitions @ 70%
Set #2 - 3 Repetitions @ 75%
Set #3 - 5 Repetitions @ 70%
Set #4 - 3 Repetitions @ 80%
Set #5 - 5 Repetitions @ 70%
Set #6 - 3 Repetitions @ 85%

Conditioning
"Adele"
21-18-15:
Double Dumbbell Power Snatches
CTB Pull-Ups
Push Jerks

Dumbbells - 50's/35's
Push Jerk - 155/105

2019 Open Athletes

"Open 19.2" Re-Test
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Re-Test Ready Audio posted to CompTrain Pro.

Sunday 3.3.2019

2019 Qualifier Athletes

Rest Day

As a reminder, Qualifier Athletes will not be re-testing Open 19.1 tomorrow. This is in accordance with our goals as a Qualifier Athlete, outlined in the article linked here: Which track should I follow during the Open?

2019 Open Athletes

Rest Day

And as a reminder here as well, tomorrow we will be re-testing Open 19.1. Using the lessons learned from Friday, let's leave no doubt.

Saturday 3.2.2019

2019 Qualifier Athletes

Conditioning
"Mercury"
For Time:
25 Burpee Box Jump Overs (24"/20")
Directly into...
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into...
150' Handstand Walk
Directly into...
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into...
25 Burpee Box Jump Overs (24"/20")


Swim Conditioning
5 Rounds:
50m Light Pace
50m Hard Pace
Rest 2:00
3 Rounds:
50m Light Pace
50m Hard Pace
Rest 1:00
100m Hard Pace

Not for tracked score, but for quality effort in the pool.

2019 Open Athletes

Open 19.2 Refinement + Recovery
See CompTrain Pro for Friday's reflections, and a look ahead towards our re-attempt on Monday.

Conditioning
"Mercury"
25 Barbell-Facing Burpees
Directly into...
15-12-9 (Females 12-9-6)
Row Calories
Assault Bike Calories
Directly into...
25 Kipping Handstand Pushups
Directly into...
15-12-9 (Females 12-9-6)
Row Calories
Assault Bike Calories
Directly into...
25 Barbell-Facing Burpees

Friday 3.1.2019

2019 Qualifier Athletes

Hang Squat Clean
With a 12:00 Running Clock...
Minutes 0-4 - 3 High Hang Squat Cleans
Minutes 4-8 - 2 Hang Squat Cleans
Minutes 8-12 - 1 Low-Hang Squat Clean
Aim is to build to a heavy set at each.

Push Press
4 Sets of 6 Repetitions
Aim to to build to a moderately heavy set of six.

Set #1 - 65% of estimated 1RM Push Press
Set #2 - 70%
Set #3+4 - 75%

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Air Runner Conditioning
2 Rounds:
21-18-15-12-9: Calorie Run
Rest :30s between sets, and 3:00 between rounds.

2019 Open Athletes

Open 19.2 Strategy Video

Click here for CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.2 Mobility
  • Specific 19.2 Warmup and Primer
  • Full Strategy Written Brief

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Thursday 2.28.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 2.27.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning

4 Rounds:
50 Double-Unders
10 Alternating DB Squat Snatches (50/35)
7 Ring Muscle-Ups
Rest 1:00 between rounds.

Time is completion, to include rest periods after rounds 1, 2, and 3.

Conditioning
“Overhaul”
1 Round:
50 Box Jump Overs (24"/20")
40 Chest to Bar Pull-Ups
30 Power Snatches (155/105)

Odd-Object Conditioning

3 Rounds, *Not for Time*:
1,000 Meter Row
25 Kipping Handstand Pushups
100' Sled Pull (Hand over Hand)

2019 Open Athletes

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

3-Position Power Snatch
5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%

Wednesday Primer
On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

Tuesday 2.26.2019

2019 Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
20 Dumbbell Hang Clean and Jerks (50/35)
20 Calorie Air Runner
Directly into...
150' Handstand Walk

Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%

Conditioning
“Face Off”

Every 5:00 x 5 Rounds:
3 Power Cleans (225/155)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Assault Bike

Score is slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

2019 Open Athletes

Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be "touch and go" power cleans.

Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%

Conditioning
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Monday 2.25.2019

2019 Qualifier Athletes

Weightlifting
Minutes 0:00-7:00 - Pause Overhead Squat (3s in bottom)
Build to a Heavy Single

Minutes 7:00-12:00 - Pause Snatch Balance (3s in bottom)
Build to a Heavy Single

Minutes 12:00-20:00 - Hang Squat Snatch
Build to a Heavy Single

Conditioning
“Full Send”
3 Rounds:
50 Double-Unders
5 Rope Climbs
50 Double-Unders
15 Thrusters (135/95)

Back Squat
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

Rest upwards to 2:00 between sets.

Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups

2019 Open Athletes

"Open 19.1" Re-Test
AMRAP 15:
19 Wallballs (20/14) *Females 9' Target
19 Calorie Row

"Retest Ready" strategy is posted on CompTrain Pro, with revised insight over the course of the recent days. CLICK HERE to sign up for Pro, and jump on our mailing list so we can send you a 50% coupon code for your first month.

Sunday 2.24.2019

2019 Qualifier Athletes

Rest Day

As a reminder, Qualifier Athletes will not be re-testing Open 19.1 tomorrow. This is in accordance with our goals as a Qualifier Athlete, outlined in the article linked here: Which track should I follow during the Open?

2019 Open Athletes

Rest Day

And as a reminder here as well, tomorrow we will be re-testing Open 19.1. Using the lessons learned from Friday, let's leave no doubt.

Saturday 2.23.2019

2019 Qualifier Athletes

Split Jerk
On the 2:30 x 6 Sets:
2 Split Jerks
*After each set, complete 1-2 PegBoard ascents.

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

"Barista"
For Time:
27/21 Calorie Assault Bike, 27 Toes to Bar
21/15 Calorie Assault Bike, 21 CTB Pull-Ups
15/9 Calorie Assault Bike, 15 Bar Muscle-Ups
Directly into...
8 Clean and Jerks (225/155)
4 Clean and Jerks (265/175)
2 Clean and Jerks (295/195)
1 Clean and Jerk (315/215)

Odd-Object Conditioning
3 Rounds:
9 DBall Cleans (150/100)
15 Burpee Box Jump Overs (40"/30")
50' Handstand Walk

Swim Conditioning
30:00 Recovery Effort

2019 Open Athletes

Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

“Barista”
Teams of 3:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike

CompTrain Pro additions (via SugarWOD app) - Open 19.1 written follow-up from Day 1 attempts (strategy on what to focus on for our re-attempts), along with an individual based version of “Barista”. Click HERE for Pro.

Friday 2.22.2019


2019 Qualifier Athletes

Snatch
On the Minute x 10:
20 Double-Unders
1 Snatch

Starting load - 75%.
Aim is to climb in every minute thereafter. Athlete's choice on power, or squat. Single barbell, changing loads between minutes.

Front Squat
6 Sets of 2 Repetitions
*After each set, complete 30% of your Max Strict HSPU
Set #1 - 80%
Set #2 - 82%
Set #3 - 84%
Set #4 - 86%
Set #5 - 88%
Set #6 - 90%

Conditioning
"Open 19.1" - Video Strategy HERE
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

Males throw to 10', Females to 9.

Midline Conditioning
Alternating EMOM x 12 (6 Rounds):
Minute 1 - 12 Calorie Air Runner
Minute 2 - 16 GHD Sit-Ups


2019 Open Athletes

Click HERE for Open 19.1 Video Strategy

Open 19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

Males throw to a 10' target.
Females throw to a 9' target.

Click HERE for CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.1 Mobility
  • Specific 19.1 Warmup and Primer
  • Full Strategy Written Brief

As a new feature on the Open leaderboard, athletes can hashtag a group upon workout submission. Will be great to see our teammates on the leaderboard! Use a hashtag below!

#CompTrain
#CompTrainMasters
#CompTrainTeens

Thursday 2.21.2019

2019 Qualifier Athletes

Optional Active Recovery
3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

2019 Open Athletes

Optional Active Recovery
3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday 2.20.2019

2019 Qualifier Athletes

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

2019 Open Athletes

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

Tuesday 2.19.2019

2019 Qualifier Athletes

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean (Pause at Pockets)
1 Hang Power Clean (Pause 1 Inch Above the Knee)
1 Power Clean (Pause (1 Inch Below the Knee)

Pausing for a 2 Count at Each Position and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (175/115)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

2019 Open Athletes

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Monday 2.18.2019

2019 Qualifier Athletes

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

"Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Swim
Recovery 25 Minute Swim

2019 Open Athletes

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Sunday 2.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.16.2019

2019 Qualifier Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes: 3 Position Power Snatch + 3 Overhead Squats
Even Minutes: 3-6 Bar Muscle-ups

"Leaps & Bounds"
For Time:
3 Rope Climbs, 9 Box Jump Overs, 48 Power Snatches (75/55)
3 Rope Climbs, 9 Box Jump Overs, 24 Snatches (95/65)
3 Rope Climbs, 9 Box Jump Overs, 12 Snatches (135/95)
3 Rope Climbs, 9 Box Jump Overs, 6 Snatches (185/135)
3 Rope Climbs, 9 Box Jump Overs, 3 Snatches (225/155)

Box: (24/20)

Run Conditioning
3 x 1:30 On, :30 Off
3 x 1:15 On, :45 Off
3 x 1:00 On, 1:00 Off

2019 Open Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes - 3 Power Snatches
Even Minutes - :40 Seconds Bar Muscle-Up Practice

"Leaps & Bounds" (Team Version)
Teams of 3
For Time (30 Minute Cap):
120 Power Snatches (75/55), 120 Box Jump Overs, 12 Rope Climbs
90 Power Snatches (95/65), 90 Box Jump Overs, 9 Rope Climbs
60 Power Snatches (115/80), 60 Box Jump Overs, 6 Rope Climbs
30 Power Snatches (135/95), 30 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

"Leaps & Bounds" (Individual Version)
For Time:
15 Power Snatches (95/65), 15 Box Jump Overs, 3 Rope Climbs
12 Power Snatches (115/80), 15 Box Jump Overs, 3 Rope Climbs
9 Power Snatches (135/95), 15 Box Jump Overs, 3 Rope Climbs
6 Power Snatches (165/110), 15 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

Friday 2.15.2019

2019 Qualifier Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

2019 Open Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Rest 2 Minutes 

AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

Thursday 2.14.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 2.13.2019

2019 Qualifier Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
3 Rounds:
100 Double Unders
25/18 Calorie Assault Bike
50' Handstand Walk
10 Push Jerks (225/155)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

2019 Open Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

Tuesday 2.12.2019

2019 Qualifier Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
15-12-9-6-3:
Power Cleans (185/125)
Strict Deficit Handstand Push-ups (3"/1.5")
Front Squats (185/125)
Strict Chest to Bar Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

2019 Open Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Monday 2.11.2019

2019 Qualifier Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (70/50)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Swim Conditioning
5 Sets of 150 Meters (50 Light, 50 Moderate, 50 Fast)

Rest 2 Minutes Between

2019 Open Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Sunday 2.10.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.9.2019

2019 Qualifier Athletes

Gymnastics Conditioning
5 Rounds, Not for Time:
1-2 Pegboard Ascents
16 Alternating Pistols

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

"Georgia"
For Time:
30 Ring Muscle-ups
200 Double Unders
10 Power Cleans
10 Front Squats
10 Jerks

Barbell: 265/175

Gymnastic Conditioning
3 Rounds:
25 Dumbbell Deadlifts (50's/35's)
100' Dumbbell Front Rack Walking Lunge (50’s/35’s)
5 Rope Climbs (15')

Rest 2 Minutes Between

2019 Open Athletes

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

Midline
3 x 25 Weighted Hip Extensions

After Each Set: 20 Hollow Rocks

Friday 2.8.2019

2019 Qualifier Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

2019 Open Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

Thursday 2.7.2019