WOD
For Time:
60 Cal Row
40 T2B
20 Burpees
Thursday: WOD
50 wall ball @ 20/14
50 toes to bar
50 cal row
Scale the toes to bar to v-ups
WOD
20M AMRAP
400M run
15 pull ups
15 push ups
longer time domain
Scale pull ups to ring rows
Monday:
5 rds:
10 DB Power Cleans @ 50/35
20m walking DB lunge
10 DB Push Press
Thanksgiving WOD = Becca’s Back!
5 Rounds of:
20 Cal Bike
20 Sit ups
5 Med Ball Cleans (50/30)
Day Three:
30 Sumo Deadlift High Pulls @ 95/65
30 DB Snatch @ 50/35
30 Burpee over bar
Day Two:
12 Minute AMRAP:
12/8 Cal Assault Bike
10 Thrusters @ 95/65
Continuers Transition Week 3:
Day One:
5 Rounds:
15 Med Ball Cleans @ 20/14
10 Ring Rows
200M Run
Day Three:
4 Rounds:
300m row
15 T2B / K2C (if we can’t hang from a bar we’ll do V-ups)
10 Push Ups
Day Two:
12 Minute AMRAP:
12/8 Cal Assault Bike
10 Push Press @ 95/65
Continuers Transition Week 2:
Day One:
15M AMRAP:
10 Burpees
20 KBS @ 53/35
10-8-6-4-2
Deadlift @ 205/145
Front Squat @ 135/95 (or KB squats @ 53/35)
DB Floor Press @ 50/35
Day Two:
12 Minute AMRAP:
12/8 Cal Assault Bike
10 Strict Press @ 95/65
Day One:
“Cindy”
20M AMRAP:
5 Pull Ups (ground/box assisted pull ups, ring rows, jumping pull ups)
10 Push Ups (off a bar/box, knees, band around the waist)
15 Air Squats
71. "Cement Mixer"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
GENERAL
· Starting a round every 3 minutes
· Looking for a moderately fast run and ideally unbroken sets of toes to bar
· Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
· Bring down the distance and/or rep scheme to accomplish that
· Score is the slowest round of the 7 rounds
TOES TO BAR
· Find a variation or number that allows you to maintain a good rhythm and not a pendulum swing
· Should be able to ideally complete these unbroken
RUN
· If unable to run, complete one of the following
· Should be something you can complete in 2 minutes or less
o 500/400 Meter Row
o 40/28 Calorie Schwinn Bike
o 800 Meter Bike Erg
o 28/20 Calorie Assault or Echo Bike
DAILY VIDEO
Click here
70. Deadlift
Build to Heavy Set of 3
"Smooth Criminal"
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
GENERAL
· Two part, deadlift focused day
· Looking to complete at least 3+ rounds today in "Smooth Criminal"
· Works out to one round every 4-5 minutes
DOUBLE UNDERS
· Adjust number or variation as needed to get these done in 90 seconds or less
DEADLIFTS & WALLBALLS
· Looking to complete these in 3-5 sets today*
DAILY VIDEO
Click here
71. "Cement Mixer"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
GENERAL
· Starting a round every 3 minutes
· Looking for a moderately fast run and ideally unbroken sets of toes to bar
· Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
· Bring down the distance and/or rep scheme to accomplish that
· Score is the slowest round of the 7 rounds
TOES TO BAR
· Find a variation or number that allows you to maintain a good rhythm and not a pendulum swing
· Should be able to ideally complete these unbroken
RUN
· If unable to run, complete one of the following
· Should be something you can complete in 2 minutes or less
o 500/400 Meter Row
o 40/28 Calorie Schwinn Bike
o 800 Meter Bike Erg
o 28/20 Calorie Assault or Echo Bike
DAILY VIDEO
Click here
69. "Train Wreck"
8 Rounds:
40 Seconds Wreck Bag Cleans (70/50)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
GENERAL
· Double tabata format today
· Understanding that you may not have Wreck Bags, the goal is to find a moderately heavy odd object to throw around for today's workout
· This could be sandbags, D-balls, slam balls, or even something like tires
· Keep a running rep count for each round (cleans + calories)
· Score is the lowest rep count of the 8 rounds
WRECK BAG CLEANS
· These are cleans over the shoulder
· Athletes will alternate which shoulder the bag goes over with each rep
LOGISTICS
· If short on bikes, stagger athletes by 1 minute or start them on different stations
DAILY VIDEO
Click here
68. "Jack Squat"
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
GENERAL
· The descending rep scheme today is designed to encourage athletes to hold on to larger sets of squats and swings at moderate weights
· Looking for a 10-15 minute workout
WEIGHTED MOVEMENTS
· Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15
RUN
· Runs happen after each set of squats and swings (3 total)
· If unable to run, complete one of the following:
o 500 Meter Row
o 800 Meter Bike Erg
o 28/20 Assault or Echo Bike
o 40/28 Calorie Schwinn Bike
DAILY VIDEO
Click here
67. "Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
GENERAL
· CompTrain Benchmark workout of high intensity bodyweight intervals
· Looking to increase our rounds and reps with each AMRAP, as the reps decrease
· Adjust reps or movements to roughly accomplish the following:
o 1st AMRAP: Almost 1 Round
o 2nd AMRAP: 1 Round
o 3rd AMRAP: 1+ rounds
BURPEES
· Standard burpees, requiring chest to deck and a clap overhead
GYMNASTICS
· Choose gymnastic variations you can complete 12-15 unbroken when fresh
LOGISTICS
· Stagger heats on opposite 4-minute intervals if short on rowers
· 24 minute workout with 2 heats
DAILY VIDEO
Click here