Comptrain 1-23

 A.  Ring Muscle-ups

10 Rounds for Time:

2 Unbroken Ring Muscle-ups

NTD

B.  Power Snatch Cycling

For Time:

15 Power Snatches  @95/65

12 Power Snatches  @115/75

9 Power Snatches  @125/85

6 Power Snatches  @135/95

3 Power Snatches  @155/105

C.  "Voicemail"

On the minute x10 Rounds:

6 CTB Pull-ups

6 Box Jump Overs

-max db snatches @50/35#

7/13, 5/10, 0/6, 0/4, 0/7

1/2, 0/4, 2/5, 6/5, 9/4

*I need to purchase gymnastics grips.  for real...

D.  Bike Intervals

Part 1:

2 minutes @moderate pace 

15 seconds SPRINT-ish

90 seconds @moderate pace 

15 seconds SPRINT-ish

1 minute @moderate pace 

15 seconds SPRINT-ish

K - 60-65 / 50-55rpm

D - 60-65 / 75rpm

rest 1min

EMOM10:

10sec sprint

K - 87-88 rpm (112cal)

D - 94-97 rpm (149cal) *echo

Comptrain 1/21/2022

 A.  Snatch 

3@40%  95/55

3@50  105/65

3@60  125/75

3@75  145/95

3@80  155/100

3@85  165/105

B.  For Time:

"X" Kipping HSPU

D - 54 (10/10/6/6/6/6/6/4)  6:28

K - 70 (10/10/5/6/7/7/7/3/6/7/2)  6:02

C.  For Time (28:00 cap):

----

100 DU

----

4 Rounds of:

15 burpees to target

15 wallballs

----

100 DU

----

4 Rounds of:

15 burpees to target

15 wallballs

----

100 DU

K - 21:27 (rested for like 2min after the 2nd set of dubs)

D - 22:56

Comptrain 1/12

 A.  For Time:

9-7-5 reps of:

DBL DB Hang power clean

Dbl DB Front Squat

Dbl DB Push Jerk

@50/35

2:20 / 2:48

B.  Deadlift

4x5 @70%  

Max set @70%

210 / 285

8    /    8

C.  AMRAP12:

3 DB Front squats

3 CTB

3 Box Jump Overs

-----Increase by 3 reps each round

D - 15 + 1 box jump over

K - 15 + 5 CTB

Comptrain 1-10-21

 A. Strict Press

4 sets of 5 reps @ 70% (95/85#)    

1 max set @70% (12/10)

B.  Kipping HSPU

AMRAP20:

500/400m Row

Max Unbroken HSPU

D - 7-7-10-10-10-10

K - 7-7(strict oops)-14-14-14-14

C.  For Time:

100 dubs

75/50cal bike

~3min handstand walk practice

75/50cal bike

100 dubs

18:30

Class wod 1-8-22

 A.  Sumo deadlift 

4x4 @315#

B.  3 Rounds for time of:

25 Am KB Swings @24kg

25 burpees

7:52

Comptrain 1-7-21

A.  Snatch

3 @80# / 55

3 @105 / 65

3 @125 / 75

2 @145 / 95

2 @165 / 100

1 @175 / 105

B.  Deadlift

160 / 125 x5

200 / 150 x5

240 / 185 x5

C.  2-4-6-8-10 reps for time of:

Wall Walks

Deadlift @275#

Dubs x10

D - 15:20

K - 12:17

Comptrain 1-5-21

 Kristen's workout:

A.  AMRAP3:
Chest-to-bar pull-ups

37 reps

B.  Build to a heavy single:

Power Clean:  175#

Bench Press:  155# (no spot could've gone heavier)

Overhead Squat:  95#

C.  For Time:

20 Power cleans @115#

20 Bench Press @100#

20 Overhead squats @60#

4:20

D.  3 sets:

1500m Row moderate

-2min rest-

400m @ fast pace

100m easy

rest 2min

Doug's workout:

AMRAP15':

10 wallballs

15 burpee box jump overs

20 wallballs

15 burpee box jump overs

-increase wall balls by 10 reps

Got into the set of 50 wall balls.  Got 14 reps in.

Comptrain 1-3-21

A. AMRAP3:

Bar muscle-ups

K - 15

D - 11

B. Power snatch conditioning

5 sets, resting as needed to keep all sets unbroken:

15 unbroken snatches (95/65#)

K - 8:22

D - 9:22

C.  For Time:

1200m Row

63 kb swings

36 pull-ups

K - 11:38

D - 13:02

Comptrain 12/31

 A.  Snatch technique primer

5 Sets:
3 Pausing high hang snatches (pause at the bottom)

B.  Squat snatch 190 / 

3 @40% 75 / 
3 @50% 95 / 
3 @60% 115 / 
3 @75% 145 / 
3 @75% 145 / 
2 @80% 155 / 
1 @85% 160 / 
1 @88% 165 / 

C.  10-9-8-7-6-5-4-3-2-1 of:
Chest-to-bar Pull-ups
Squat snatches @95/65

D.  Optional Bike workout

3 sets:
4:00 moderate pace 
1:00 easy
2:00 Moderate-fast pace
1:00 easy
1:00 fast pace
1:00 easy