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THURSDAY 8.31.17

COMPTRAIN CLASS PROGRAMMING STRENGTH/STRONGMAN/METCON/TEAM: "STRONGMAN STYLE" TEAMS OF 4-5 ATHLETES 5:00 AT EACH STATION: BUTCHER PUSH HAND OVER HAND SLED PULL CALORIE SKI ERG TIRE FLIP BACK RACK BARBELL CARRY *ATHLETES WILL TEAM UP AND COMPLETE AT MANY REPS OR COVER AS MUCH DISTANCE AS POSSIBLE IN 5:00. MOVEMENTS, OBJECTS AND LOADS MAY VARY.

WEDNESDAY 8.30.17

COMPTRAIN CLASS PROGRAMMING METCON: "VILLAGE PEOPLE" 5:00 AMRAP M=50 / F=35 CALORIE ROW MAX REPS OF "MACHO MAN" (135#/95#) 5:00 REST M=35 / F=25 CALORIE ROW MAX REPS OF "MACHO MAN" (155#/105#) 5:00 REST 5:00 AMRAP M=20 / F=25 CALORIE ROW MAX REPS OF "MACHO MAN" (185#/135#) "MACHO MAN" = 3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS

TUESDAY 8.29.17

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3

MONDAY 8.28.17

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DIP" 15:00 AMRAP 50 DOUBLE UNDERS M=18 / F=12 CALORIE ASSAULT BIKE OR ROW 15 DUMBBELL HANG SQUAT CLEANS (50#/35#)

FRIDAY 8.25.17

COMPTRAIN CLASS PROGRAMMING METCON: "SATAN'S WHISKERS" 10 CHEST-2-BAR PULL UPS 10 FRONT SQUATS (165#/110#) 10 BURPEES X3

THURSDAY 8.24.17

COMPTRAIN CLASS PROGRAMMING METCON: "UNDER WATER" M=50 / F=35 CALORIE ROW 100 DOUBLE UNDERS 200M FARMERS CARRY (70#/55#) X3

WEDNESDAY 8.23.17

COMPTRAIN CLASS PROGRAMMING OLY: 3 POSITION CLEAN + SPLIT JERK METCON: "DROP DEAD" (:20 ON / :10 OFF) X4 SIT UPS DEADLIFTS (155#/105#) SIT UPS DEADLIFTS

TUESDAY 8.22.17

COMPTRAIN CLASS PROGRAMMING METCON: "BIKE BUFFET" 4:00 AMRAP 15-12-9 WALL BALLS (20#/14#) CHEST-2-BAR PULL UPS MAX CALORIE ASSAULT BIKE WITH REMAINING TIME 4:00 REST 4:00 AMRAP 15-12-9 WALL BALLS TOES-2-BAR MAX CALORIE ASSAULT BIKE WITH REMAINING TIME 4:00 REST 4:00 AMRAP 15-12-9 WALL BALLS PULL UPS MAX CALORIE ASSAULT BIKE WITH REMAINING TIME

MONDAY 8.21.17

COMPTRAIN CLASS PROGRAMMING METCON: "HARD PRESSED" 21-15-9 SUMO DEADLIFT HIGH PULLS (95#/65#) PUSH PRESS (95#/65#) LATERAL BAR BURPEES

FRIDAY 8.18.17

METCON: "CINDY" 20:00 AMRAP 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS OR "MARY" 20:00 AMRAP 5 HANDSTAND PUSH UPS 10 ALTERNATING PISTOLS 15 PULL UPS

THURSDAY 8.17.17

METCON: PROGRAMMED BY ASA 600M ROW 30 SINGLE ARM (15 LEFT / 15 RIGHT) DUMBBELL PUSH PRESS (50#/35#) 15 DEADLIFTS (315#/215#) X3

WEDNESDAY 8.16.17

STRENGTH: BACK SQUATS 3-3-3-3-3 METCON: E3MOM FOR 15:00 (5 ROUNDS) 1 BUTCHER PUSH (HEAVY) 15 GHD SIT UPS 5 MUSCLE UPS

TUESDAY 8.15.17

METCON: MAINSITE WORKOUT 8.9.17 400M RUN 15 KETTLEBELL SNATCHES-LEFT ARM (35#/25#) 15 KETTLEBELL SNATCHES-RIGHT ARM X5

MONDAY 8.14.17

METCON: MAINSITE WORKOUT 8.7.17 "17.5" 9 THRUSTERS (95#/65#) 35 DOUBLE UNDERS X10

FRIDAY 8.11.17

METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3 EXTRA WORK: 10:00 ALTERNATING EMOM 10-15 DYNAMIC CORE MOVEMENT (GHD SIT UPS, TOES-2-BAR, SIT UPS, ETC.) 10-15 OVERHEAD SQUATS (95#+/65#+)

THURSDAY 8.10.17

OLY/STRENGTH: WORK UP TO A MAX EFFORT OF THE FOLLOWING COMPLEX: 1 CLEAN 1 HANG CLEAN 2 FRONT SQUATS 1 JERK METCON: 5:00 AMRAP 30 DOUBLE UNDERS 20 DUMBBELL SNATCHES (50#+/35#+) 10 BURPEES

WEDNESDAY 8.9.17

METCON: PROGRAMMED BY CROSSFIT LINCHPIN 400M RUN 20 WALL BALLS (30#/20#) 15 CHEST-2-BAR PULL UPS X5

TUESDAY 8.8.17

METCON: MAINSITE WORKOUT 7.31.17 500M ROW 15 HANDSTAND PUSH UPS 1 ROPE CLIMB "DOUBLE UP" X4 *HANDSTAND PUSH UPS PERFORMED ON PARALLETTES *A "DOUBLE UP" IS A 2 ROUND TRIP FROM SEATED WITH ONLY "TOUCH-N-GO" BETWEEN ASCENTS

MONDAY 8.7.17

OLY: HANG SNATCH 1-1-1-1-1-1-1 METCON: PROGRAMMED BY CROSSFIT LINCHPIN 22 TOES-2-BAR 22 HANG POWER SNATCHES (115#/80#) X2

FRIDAY 8.4.17

METCON: MAINSITE WORKOUT 7.28.17 1200M RUN 20 L-SIT PULL UPS 30 HIP EXTENSIONS (25#/15#) X3

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