TUESDAY, 1 OCTOBER 2019

Strength 

EMOM for 5 min 

3 Deadlifts @ 5-10 lbs heavier than last week

Met-Con

17 min AMRAP

“13.1”

40 burpees

30 Snatches @ 75/45

30 burpees

30 snatches @ 135/75

20 burpees

30 snatches @165/100

10 burpees

Max effort snatches @ 210/120

MONDAY, 30 SEPTEMBER 2019

Strength 

EMOM for 7 min 

1 Clean + 1 clean and Jerk @ 5-10 lbs heavier than last week

Met-con 

2 rounds 

200 m run 

15- P. cleans @ 185/135

300 m run 

12 -P. Cleans @ 185/135

400 m run 

9- P. Cleans @ 185/135 

Rest 5 min B/T rounds

SATURDAY, 28 SEPTEMBER 2019

Warm up 

Coaches choice

HERO WOD 

Tellier

10 burpees

10 burpees

25 push ups

10 burpees

25 push ups

50 lunges 

10 burpees

25 push ups

50 lunges 

100 sit ups

10 burpees

25 sit ups

50 lunges 

100 sit ups

150 air squats 

FRIDAY, 27 SEPTEMBER 2019

Warm up 

3 rounds 

10-inch worms 

10 kip swings 

10 plate hops 

Strength 

Strict press @70%

2 reps emom for 7 min 

Met-con 

12 min AMRAP

5-10-15-20-25-30

Handstand push-ups 

T2B

*** if you make it past the 30’s start back at 5 and work your way back up.

THURSDAY, 26 SEPTEMBER 2019

Warm up 

3 rounds 

10 KB swings 

200 meter run 

10 Goblet squats with pause  

** Keep KB light

Strength 

Clean + Clean and Jerk @70%

1 Clean + Clean and jerk EMOM for 7 min 

*** This complex is one clean followed by a clean and jerk. 

Met-con 

Buy in 

1000-meter row

then

5 rounds

50 Ft KB OH lunges 53/35 (alt arms ever 25ft)

20 GHD sit-ups

Then 

Cash out

800 meter run

WEDNESDAY, 25 SEPTEMBER 2019

Warm up 

5 rounds 

15/12 Cal row

10 empty BB muscle snatch 

10 Empty BB Hang power snatch

10 Empty BB OHS

Strength 

Snatch @ 70%

2 Snatches EMOM for 7 min 

Warm up (30 min Cap)

5 rounds 

5 C2B

5 box facing burpee box jump overs 24/20

*** rest 3 min***

5 rounds 

5 C2B pull ups

5 box facing burpee box jump overs 24/20

*** rest 3 min ***

5 Rounds 

5 C2B pull ups

5 box facing burpee box jump overs 24/20

TUESDAY, 24 SEPTEMBER 2019

Warm ups 

3 rounds 

50 single unders

5 strict pull ups

10 kip swings 

10 inch worms 

Strength 

Front squat @ 70%

2 reps EMOM for 7 min 

Met-con 

100 double unders

10 squat cleans @ 135/95

100 double unders

10 squats cleans @135/95

100 double unders

10 Squat cleans @135/95

MONDAY, 23 SEPTEMBER 2019

Warm up 

4 rounds 

15/12 cal row

10 empty BB deadlifts

10 empty BB muscle clean

10 empty push press

*** add some light weight each round or stay empty 

Strength 

Deadlift @70%

2 reps every 30 sec for 4 min 

Met-con (25 min cap)

3 Round 

12 deadlifts 135/95

9 hang pwr cleans 

6 shoulder to overhead

Then 

3 rounds 

12 deadlifts 155/105

9 hang pwr cleans 

6 shoulder to overhead 

Then 

3 rounds 

12 deadlifts 185/125

9 hang pwr cleans 

6 shoulder to overhead  

SATURDAY, 21 SEPTEMBER 2019

Warm up
coach’s choice

Loredo

6 rounds

24 air squats
24 push ups
24 walking lunges
400 meter run

FRIDAY, 20 SEPTEMBER 2019

Warm up

200 meter run 

3 rounds 

5 strict pull-ups

10 push-ups

Strength 

Find 1RM strict press 

Met-con 

3 rounds 

70 double unders

10 KB swings 70/53

Then

400-meter famer carry 70/53 (switch arm at 200 meter mark)

Then

3 rounds 

70 double unders

10 KB swings 70/53

THURSDAY, 19 SEPTEMBER 2019

Warm up 

3 rounds 

20 plate hops 

20 air squats 

10 kip swings 

Strength 

Find 1 RM 

Clean and jerk 

Met-con

35 wall balls 20/14

10 T2B

35 Hang cleans 95/65

10 T2B

35 wall balls 20/14

10 T2B

35 hang cleans 95/65

10 T2B

WEDNESDAY, 18 SEPTEMBER 2019

Warm up 

400 meter run 

then

Burgener snatch warm up or some type of variation 

Strength 

Find 1 RM snatch 

Met-con (time cap 25 min)

3 rounds 

10 PWR snatch 95/65

10 bar facing burpees

**5 min rest 

3 rounds 

10 PWR snatch 95/65

10 bar facing burpees

TUESDAY, 17 SEPTEMBER 2019

Warm up 

2 rounds 

20 plate hops 

10 jumping air squats 

20 push-ups 

10 kip swings 

Strength 

Front squat 

Find 5 RM 

Met-con (30 min cap)

For time: 

27-21-15-9

Cal row 

Thrusters 95/65

**5 min rest

27-21-15-9

Cal row 

C2B

MONDAY, 16 SEPTEMBER 2019

Warm up 

4 rounds 

200-meter 

5 handstand kick ups 

10 barbell strict press 

Strength:

Find 3 RM deadlift 

Met-con 

600 meter run 

40 HSPU

600 meter run 

40 push press 115/75

600 meter run

SATURDAY, 14 SEPTEMBER 2019

"Thumb War" 

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest

ONLY THE 1030 WOD TODAY

FRIDAY, SEPTEMBER 13 2019

"Tummy Time" 

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees

THURSDAY, 12 SEPTEMBER 2019

"Family Feud"

Class Divides Into 2 Even Teams:

AMRAP 25:

Buy-In: 800 Meter Run 

50 Meter Sled Push (90/45)

100 Meter Run with Ball (20/14)

WEDNESDAY, SEPTEMBER 11 2019

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Sumo DL High Pull (135/95)

11 Bear Complexes (135/95)

Cash Out: 2977 Meter Row 

1 Bear Complex =   1 Power Clean

                                1 Front Squat

                                1 Push Press

                                1 Front Squat

                                1 Push Press

MEANING 

• ""Always Remembered"" is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City

• The 2001 meter row represents the year

• The 4 rounds represents the four planes

• The 9 SLHP represents the month

• The 11 Bear Complexes represent the day

• The 2977 meter row represents the lives lost

TUESDAY, 10 SEPTEMBER 2019

"Road Trip”

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

MONDAY, 9 SEPTEMBER 2019

Overhead Squat

Build to Heavy Single

"Hot Mess"

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Row

SATURDAY, 7 SEPTEMBER 2019

Fundamentals at 0830

Snatch Clinic with Coach Jorge at 1030

FRIDAY, 6 SEPTEMBER 2019

""Toon Squad"" 

Teams of 3

3 Rounds:

4 Minute Calorie Row

3 Minute Wallballs (20/14)

2 Minute Burpees

THURSDAY, 5 SEPTEMBER 2019

"Slam Dunk"

AMRAP 15: 

200 Meter Run 

15 GHD sit-ups

6 Wall Walks

WEDNESDAY, 4 SEPTEMBER 2019

"Fish Out of Water" 

For Time: 

2k Row

10 Rounds of ""The Chief"" (155/105) 

1 Round of ""The Chief"": 

3 Power Cleans 

6 Push-ups

9 Air Squats

Compare score to 1 JULY 2019

TUESDAY, 3 SEPTEMBER 2019

"Big Bird"

AMRAP 18:

20 KB Dumbbell Snatches (53/35)

20/15 Calorie Row

20 Dumbbell Box Step-Ups (24""/20"")

20 Pull-ups