METCON
COMPTRAIN BENCHMARK
“NAPALM”
2 rounds for time:
10 bar muscle ups
20 burpees over the bar
30 deadlifts 225/155
40 wall balls 30/20
**Perform the workout under 11min and you get a free COMPTRAIN tshirt. You must video your performance and send it to COMPTRAIN for validation**
Acc work (not during regular classes)
GHD Complex x3
15 Sit Ups
15 Back Extension
15 Glute Ham Raise
DB Bulgarian Split Squats 4×10 (each leg)
Good Mornings 3×15
Note: The acc work programming is a great way to add volume and logical movements to the regular programming. Work on weaknesses, develop skills, strength, endurance and capacity. There are many other reasons why you should do this. This is meant to be around 10 to 15min of extra work. It won’t interfere with the regular programming so it’s perfect before or after workouts. In order to create more awareness to the program we’ll be posting it with the regular programming as well. How many of you feel you need more core strength, develop stronger shoulders, need more time developing skills, well, get after it. This programming is courtesy of Coach Andrew
