Today's Workout:

next level training

How you do anything is how you do everything.

Friday // 2.28.2020

Open Prep

CompTrain Pro Subscription – Click HERE.

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Games Prep

CompTrain Pro Subscription – Click HERE.

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 20/15 Calorie Row
Odd Minutes: 10 Burpee Box Jump Overs (24″/20″)

Thursday // 2.27.2020

Open Prep

Active Recovery Day

Games Prep

Active Recovery Day

Wednesday // 2.26.2020

Open Prep

CompTrain Pro Subscription – Click HERE.

Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

Conditioning
“Biltmore”
AMRAP 15:
30/21 Calorie Bike Erg
30 Box Jump Overs (24″”/20″”)
30 Double Dumbbell Power Cleans (50’s/35’s)

Kilos: 22.5’s/15’s

Midline
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets

Games Prep

CompTrain Pro Subscription – Click HERE.

Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

Conditioning
“Biltmore”
3 Rounds:
50/35 Calorie Erg Bike
35 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (70’s/50’s)

Kilos: 30’s/22.5’s

Midline
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets

Odd-Object Conditioning
3 Rounds:
150′ Sandbag Carry (150/100)
15 Sandbag Squats (150/100)
100′ Handstand Walk
Rest 1 Minute Between Rounds

Tuesday // 2.25.2020

Open Prep

CompTrain Pro Subscription – Click HERE.

Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off

 

Games Prep

CompTrain Pro Subscription – Click HERE.

Strict Deficit Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)

Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
7 Bar Muscle-ups
5 Power Snatches

Bike + Yoke Conditioning
5 Rounds:
4 Minute Bike
50′ Yoke Carry
Rest 1 Minute Between Rounds

Monday // 2.24.2020

Open Prep

For the CompTrain Pro Subscription Track, click HERE.

“Grunt Work” Week 4

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

Conditioning
“Black and Tan”

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Kilos – 43/29

Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets

Games Prep

For the CompTrain Pro Subscription Track, click HERE.

“Grunt Work” Week 4

Pegboard Conditioning
For Time:
7 Pegboard Climbs
*Every 90 seconds, starting on the 0:00:
30 Heavy Rope Double-Unders

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

Conditioning
“Black and Tan”

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)

Kilos:
1st Bar: 84/61
2nd Bar: 102.5/70
3rd Bar: 111/75

Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets

Swim Conditioning
Warm-up Set:
50 Meters Light
50 Meters Moderate
25 Meters Fast
Rest 3 Minutes Upon Completion
Main Set: 600 Meter Swim

Sunday // 2.23.2020

Open Prep

Rest Day.

 

Games Prep

Rest Day.

Saturday // 2.22.2020

Open Prep

Click HERE for CompTrain Pro

Conditioning
“Team Barbara”
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Midline
3 Giant Sets:
50′ Kettlebell Cross Body Carry (Left Arm Overhead)
50′ Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort L-Sit Hold

Rest 2 Minutes Between Sets

Games Prep

Click HERE for CompTrain Pro

Conditioning
“Circus Act”
5 Rounds:
400 Meter Run
8 Ring Muscle-ups
16 Kipping Deficit Handstand Push-ups (6″/4″)
24 Alternating Pistols

Midline
3 Giant Sets:
50′ Kettlebell Cross Body Carry (Left Arm Overhead)
50′ Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort L-Sit Hold

Rest 2 Minutes Between Sets

Are you hungry for the challenge?

The next level is waiting for you.
Reach out to us today to get started.

Loading cart ...
Processing...
Thank you! Your subscription has been confirmed. You'll hear from us soon.
Get the daily workout to your inbox
ErrorHere