by admin | Oct 22, 2021 | WOD
SATURDAY 23 OCT 2021
1×5 Back Squat
Build to a heavy for the day
Every 2min x 10min
PARTNER VERSION
“THROW IT BACK”
AMRAP 25:
1 Bar Muscle-ups/ 1 Strict Chest to Bar PU/ 3 Kipping Pull Ups
10 Wall Balls
300m Row or 200m Run
Partner Completes 1 Full Round Then Switch
*Score = Rounds + Reps completed
STIMULUS: “THROW IT BACK” is a Threshold workout.
STRATEGY: Bar Muscle Ups should be done in under 1:30, Wall Balls in under 2:30, and 1,000 Meters on the Bike in under 2:30.
SCALING: Athletes should choose a number of Bar Muscle Ups or Pull Up variation that they can complete in a maximum of 3 sets.
SCORING: Part 1 athletes will log all 5 sets and their score will be athletes’ Lightest Load (to encourage consistency across all 5 sets). Part 2 is scored by completed Rounds + Reps in 15 Minutes. Athletes should aim for 2+ Rounds.
MODIFICATIONS
BAR MUSCLE-UPS -Reduce Reps
-Box Assisted Bar Muscle-Ups
-14 Chest To Bar Pull-Ups
-7 Strict Chest To Bar or Chin Over Bar Pull-Ups
-7 Double Dumbbell Devil Presses
WALL BALLS -Reduce Reps -Reduce Target Height -Reduce Weight
-Single Dumbbell Thrusters
-Squat Jumps
300m Row // 200m Run -Reduce Distance
-300m Ski
90 sec on any machine
AFTER PARTY
40-30-20
GHD Sit-Ups
100 ft. Double Kettlebell Front Rack Carry after each set
Rest as needed.
by admin | Oct 21, 2021 | WOD
FRIDAY 22 OCT 2021
“NICKNACK”
AMRAP 20:
400m Row
Max Unbroken Push Ups
Score = Total HSPU
Should be able to get 5 reps per round
[SWEAT/TRAIN] as written above
[COMP] Max Unbroken Strict Handstand Push Ups
STRUCTURE: AMRAP 20: 400 Meter Row followed by Max Unbroken Strict Handstand Push Ups or Push Ups.
STIMULUS: “NICKNACK” should be a Grind for athletes.
STRATEGY: Athletes should finish the Row in under 2:00. Athletes should be able to get at least 5 reps per round.
SCALING: Athletes can bring the Row distance down and scale the Handstand Push Ups to Push Ups or Elevated Push Ups.
SCORING: Today’s score is Total Reps of Handstand Push Ups/Push Ups. Athletes should be able to get 7-10 attempts at HSPU/Push Ups
MODIFICATIONS
400m ROW -Reduce Distance
-800m Bike
-300m Run
-300m Ski
MAX STRICT HANDSTAND PUSH-UPS
-Use 1-2 AbMats
-Max Dumbbell Strict Presses
-Max Push-Ups
MAX PUSH-UPS
-Elevated Push Ups
-Band Assisted Push Ups
-Dumbbell Floor Press
AFTER CLASS
4×12 Heavy Single Dumbbell Bent Over Row
After Each Set
1:00 Hollow Body Hold
Directly Into. . .
10 V Ups
by admin | Oct 20, 2021 | WOD
THURSDAY 21 OCT 2021
Hang Power Clean
7-7-7-5-5-5-3-3-3
Score = Sum Total of Heaviest Barbell for 7 + 5 + 3
20min time cap
“BELLY ACHE”
30-20-10:
Hang Power Cleans (65/45)
AbMat Sit-ups
Step Back Lunges (65/45)
AbMat Sit-ups
18min time cap
[SWEAT] as written above
[TRAIN/COMP] (95/65)
STIMULUS: A Heavy lift into a Threshold workout.
STRATEGY: “BELLY ACHE” athletes should try and hold on for big sets on the barbell movements and pace the AbMat Sit-ups.
SCALING: Athletes should choose a barbell weight that they can hold on for sets of 10 during the workout.
SCORING: Part 1 score will be the Sum Total Load of athletes heaviest barbell for 7, 5, and 3 reps (three weights). Part 2 score is the Time it takes athletes to complete the workout. 12-18 Minutes
MODIFICATIONS
HANG POWER CLEANS -Reduce weight -Reduce reps
-Dumbbell Hang Power Cleans
-Jump Squats
ABMAT SIT-UPS
-Hollow/Plank Hold (1:30, 1:00, 0:30)
-Glute Bridges
STEP BACK LUNGES -Reduce weight -Reduce reps
-Dumbbell Step Back Lunges
-Box Step Ups
AFTER PARTY
3 Rounds for Quality
0:30 Superman Hold
5-10 Controlled Barbell Ab Roll-outs
15 Empty/Lightweight Barbell Bent Over Rows
by admin | Oct 19, 2021 | WOD
WEDNESDAY 20 OCT 2021
“OH MY TOSH”
[On the 0]:
15/12 Cal Bike + 3 Deadlifts (155/105)
[On the 2]:
30/24 Bike + 6 Deadlifts
[On the 6]:
45/36 Bike + 9 Deadlifts
[On the 12]:
15/12 Cal Bike + 3 Deadlifts
[On the 14]:
30/24 Bike + 6 Deadlifts
[On the 18]:
45/36 Bike + 9 Deadlifts
[On the 24]:
15/12 Cal Bike + 3 Deadlifts
[On the 26]:
30/24 Bike + 6 Deadlifts
[On the 30]:
45/36 Bike + 9 Deadlifts
Cap at 36:00
Record Time For Each Round
Score Is Sum Total Time of All 9 Rounds
[SWEAT] (155/105)
[TRAIN/COMP] (225/155)
STIMULUS: “OH MY TOSH” is a strategic Sprint. . . somewhat of a Pacer!
STRATEGY: Athletes should finish 15/12 Cal Bike in 1:00, 30/24 Bike in 2:00 and 45/36 Bike in 3:00. Athletes should aim for an unbroken set of 3 Deadlifts, possibly 1 break on the set of 6 Deadlifts, and potentially 1-2 breaks on the set of 9 Deadlifts. Ideally, this is a weight that athletes could hold onto unbroken Deadlifts for 3, 6, and 9 in the first round and strategically break.
SCALING: Athletes should choose a barbell weight that is challenging but doable for an unbroken set of 9 Deadlifts when fresh.
SCORING: Today’s score is the Sum Total Time of all 9 rounds. 32-36 Minutes
MODIFICATIONS
15/12 CAL BIKE -Reduce Distance
-200m Run
-250m Row
-200m Ski
30/24 CAL BIKE -Reduce Distance
-300m Row
-400m Run
-400m Ski
45/36 CAL BIKE -Reduce Distance
-750m Row
-600m Run
-600m Ski
DEADLIFTS -Reduce Weight -Reduce Reps
-Sub Dumbbell(s)
-2x Box Step Ups
AFTER PARTY
For Quality:
21-15-9
Barbell Curls
Barbell Romanian Deadlifts
1:00 Side Plank Each Side
by admin | Oct 18, 2021 | WOD
TUESDAY 19 OCT 2021
Build to A Heavy 3 Front Squat
Every 2min x 7 sets
Build to a heavy set of 3 for the day.
“HEARTACHE”
3 Rounds For Time:
10 Front Squats (135/95)
20 Toes to Bar
50 Double Unders
15min
[SWEAT] as written above
[TRAIN/COMP] (185/135)
STIMULUS: “HEARTACHE” is a Threshold workout.
STRATEGY: Athletes should complete Front Squats in under 1:00. Athletes should complete Toes to Bar in under 2:00. Athletes should aim to complete Double Unders in 1:00 or less.
SCALING: Athletes should choose a challenging Front Squat weight that can be done in 2 sets. Athletes should choose a number of Toes to Bar they can complete in 4 sets maximum.
MODIFICATIONS
FRONT SQUATS -Reduce Weight -Reduce Reps
-Sub Dumbbell(s)
TOES TO BAR -Reduce Reps
-Knees To Chest
-40 Sit-Ups
50 DOUBLE UNDERS -Reduce Reps
-50 Line Hops
-75 Single Unders
AFTER PARTY
3 Sets:
8 Dumbbell Bench Press
Big Set of Push-Ups
10 Strict Toes to Bar
2:00 Rest Between Sets
by admin | Oct 17, 2021 | WOD
MONDAY 18 OCT 2021
“JACK SPARROW”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (35/20)
30 Dumbbell-Facing Burpees
Directly Into..
50 Alternating Dumbbell Overhead Lunges (35/20)
15min
[SWEAT] as written above
[TRAIN/COMP] (50/35)
STRUCTURE: For time athletes will complete 100/80 Calorie Row, 50 Dumbbell Hang Power Snatches, and 30 Dumbbell-Facing Burpees. Directly into, 150ft Single Dumbbell Overhead Walking Lunges. Athletes should switch arms every 5 reps on the Snatches and can switch arms whenever on the Lunges.
STIMULUS: “JACK SPARROW” is a Threshold workout.
STRATEGY: Athletes should aim to finish the row in under 7:00, the Dumbbell Hang Power Snatches in under 2:00 with 1-2 breaks, the Dumbbell-Facing Burpees in less than 3:00, and the Alternating Single Arm Dumbbell Lunges in 3:00 with 2-6 quick breaks.
SCALING: Athletes can cap the movements at around 7:00, 9:00, 12:00, and 15:00 or decrease the weight/distance.
SCORING: Today’s workout is scored for time. We are looking to have athletes finish in 12-15 Minutes.
MODIFICATIONS
100/80 CALORIE ROW -Reduce Cals
-100/80 Cal Bike Erg
-80/64 Cal Assault Bike, Echo Bike, Ski Erg, or Cal Air Run
-1200m Run
-90 x 10m Shuttle Runs
DUMBBELL HANG POWER SNATCHES -Reduce Weight -Reduce Reps
-Kettlebell Swings
DUMBBELL-FACING BURPEES -Reduce Reps
-Regular Burpees
SINGLE DUMBBELL OVERHEAD LUNGE -Reduce Weight -Reduce Distance
-Single Dumbbell Front Rack Lunge
-50 Alternating Reverse Lunges
AFTER CLASS
For Quality:
50-40-30
Banded Good Mornings
Alternating Reverse Lunges
Abmat Sit-Ups
by admin | Oct 15, 2021 | WOD
SATURDAY 16 OCT 2021
Thruster
5×3 Heavy-ish Thruster
Heavier than “FRANCINE” weight
Moderately Heavy
Every 2min x 10min
“FRANCINE”
10 Rounds For Time:
3 Thrusters (95/65)
6 Kipping Pull Ups
15 min time cap
[SWEAT] as written above
[TRAIN] (135/95) 3 Strict Chest to Bar
[COMP] (135/95) 3 Bar-Muscle Ups
*PARTNER VERSION “FRANCINE”*
AMRAP15
Partner 1: 3 Thrusters
Partner 2: 3 Thrusters
Partner 1:
[COMPETE] 3 Bar Muscle Ups
[TRAIN] 3 Strict Chest to Bar Pull Ups
[SWEAT] 6 Kipping Pull Ups
Partner 2:
[COMPETE] 3 Bar Muscle Ups
[TRAIN] 3 Strict Chest to Bar Pull Ups
[SWEAT] 6 Kipping Pull Ups
1 Round =
Partner 1 does 3 Thrusters; Partner 2 Rests
Partner 2 does 3 Thrusters; Partner 1 Rests
Partner 1 does 3 BMU/C2B/PU; Partner 2 Rests
Partner 2 does 3 BMU/C2B/PU; Partner 1 Rests
STRUCTURE: Part 1- Athletes will have 15 minutes to complete 5×3 Heavy Thruster. Athletes should choose a weight heavier than their “FRANCINE” weight and stay consistent across all 5 sets. Part 2- “FRANCINE” a twist on “FRAN” 10 Rounds of 3 Thrusters and 3 Bar Muscle Ups
STIMULUS: Strength piece into a Sprint workout
STRATEGY: Looking for athletes to try and go unbroken on the Thrusters and stay moving on the Pull Up bar
SCALING: Today we have 3 different movements for our TRACKS
[COMPETE] 3 Bar Muscle Ups [TRAIN] 3 Strict Chest to Bar Pull Ups [SWEAT] 6 Kipping Pull Ups
SCORING: Part 1- Score is lightest barbell weight to encourage athletes to stay consistent across all rounds. Part 2- Score is the time it takes to complete the workout. Athletes should finish this workout in 7 – 10 minutes and will have a time cap of 15 minutes
MODIFICATIONS
THRUSTERS -Reduce Load -Reduce Reps
-Sub Dumbbell(s)
BAR MUSCLE-UPS -Reduce Reps
-Banded Bar Muscle-Ups
-Muscle Up from A Box
-6 Chest To Bar Pull-Ups
-3 Double Dumbbell Devil Presses
by admin | Oct 14, 2021 | WOD
FRIDAY 15 OCT 2021
“FREDDY GOES SURFING”
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into…
3 Rounds For Time:
400m Run
21 Burpees
20min time cap.
[SWEAT] as written
TRAIN/COMP] 70/53
STRUCTURE: “FREDDY GOES SURFING” Is a two part workout: Part 1 is a CompTrain Classic “Freddy Krueger” and Part 2 another classic “Surfer on Acid”
STIMULUS: Today’s workout is a** threshold workout. These two workouts separately are sprints! Today they are back to back and athletes should pace accordingly in Part 1. **STRATEGY: Athletes should aim to finish Part 1 in under 7:00 and Part 2 in under 13:00
SCALING: Athletes should choose a kettlebell weight they can aim for unbroken sets of Kettlebell Swings during the workout. Athletes should choose a run distance they can complete in 2:00.
SCORING: Time it takes to complete the workout. Athletes should finish in 15- 20 minutes
[DAILY VIDEO]
MODIFICATIONS
KETTLEBELL SWINGS
-Single Arm Russian Dumbbell Swings
-Reduce Weight
-Reduce Reps
400m RUN -Reduce Distance
-500m Row
-400m Ski
-1000m Bike
-30x10m Shuttle Runs
BURPEES -Reduce Reps
-Straight Arm Burpees
by admin | Oct 13, 2021 | WOD
THURSDAY 15 OCT 2021
“TEAM PLAYER”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (35’s/ 20’s)
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
“TEAM PLAYER” is a Team of 2 AMRAP20. Athlete 1 will start on the Row, Athlete 2 will complete 20 Box Jumps and a 200ft Farmer’s Carry. Once Partner 2 has finished the Farmer’s Carry partners will switch.
[SWEAT] as written
[TRAIN/COMPETE]
STIMULUS: Sprint
STRATEGY: Athletes should push themselves on the Row. Pace and recover on the Box Jumps and Farmer’s Carry. Today is all about the Row!
Athletes should pace on the Box Jumps and Farmer’s Carry so they can send it on the Row!
SCALING: Box Jumps and the Farmer’s Carry should take athletes 2:00 – 3:00
SCORING: Score today is Total Meters accumulated by both Partners
MODIFICATIONS
ROW
-Any Machine Max Meters
-Run Max Meters
BOX JUMPS -Decrease Reps -Decrease Height
-Box Step Ups
-Squat Jumps
FARMER’S CARRY
-Decrease Distance
-Decrease Weight
-1:00 Double Dumbbell Hold
AFTER CLASS
5-5-5-5-5:
Back Squat
After Every Set:
10 Weighted Sit Ups
10 Dragonflies
by admin | Oct 12, 2021 | WOD
WEDNESDAY 14 OCT 2021
“FURIOUSLY FAST”
AMRAP 6:
Max Rounds of “DT” (75/55)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets
[SWEAT] 75/55
[TRAIN/COMPETE] 115/85
STIMULUS: “FURIOUSLY FAST” is a sprint workout
STRATEGY: Athletes should be smart but push the limits today having an equal work to rest ratio!
“DT” Break up: 11 Deadlifts, 1 Deadlift + 9 Hang Power Cleans into 6 Push Jerks
“Cindy”: All transitions should be made quickly between movements. If you are strong on Push Ups (no breaks) then use the Air Squats as your pacing movement if needed.
If you have to break up the push-ups, do it from the beginning and push the push on Air Squats if you can.
Build in intensity on the bike every 2:00 OR pick a consistent target number of calories to hit each 1:00
SCALING: Each round of “DT” should take athletes less than 2:00. Choosing a weight where athletes can get at minimum 4 Rounds. Each round of “Cindy” should take athletes less than 1:30. Looking for athletes to get at minimum 5 Rounds. Athletes should shoot for anywhere between 60-120 Assault Bike Calories.
SCORING: Sum Total of Reps For 3 Sets
1 Round of “DT” = 27 Reps
1 Round of “Cindy” = 30 Reps
MODIFICATIONS
ROUNDS OF “DT” -Reduce Load -Reduce Reps
-Sub Dumbbell(s)
MAX ROUNDS OF “CINDY” -Reduce Reps -15 Push-Ups + 15 Air Squats
MAX CALORIE ASSAULT BIKE -Max Cals On Any Other Machine
AFTER CLASS
[For 16:00]
On the 0:00: 4 Barbell Front Squats
On the 1:00: 10 Dumbell Z Press