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FRIDAY 9.29.17

COMPTRAIN CLASS PROGRAMMING OLY: BUILD TO A HEAVY POWER CLEAN METCON: "PULL OVER" 21 LATERAL BARBELL BURPEES 21 POWER CLEANS (135#/95#) 21 LATERAL BARBELL BURPEES

THURSDAY 9.28.17

COMPTRAIN CLASS PROGRAMMING METCON: "PLAYGROUND" 1 MILE RUN 21 KETTLEBELL SWINGS (70#/55#) 21 GOBLET SQUATS (70#/55#) 800M RUN 15 KETTLEBELL SWINGS 15 GOBLET SQUATS 400M RUN 9 KETTLEBELL SWINGS 9 GOBLET SQUATS

WEDNESDAY 9.27.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: BUILD TO A HEAVY PAUSING FRONT SQUAT BUILD TO A HEAVY FRONT SQUAT METCON: "DOUBLE OVER" 8:00 AMRAP 15 ABMAT SIT UPS 30 DOUBLE UNDERS

TUESDAY 9.26.17

COMPTRAIN CLASS PROGRAMMING METCON: "CAPTAIN CRUNCH" 4:00 AMRAP 12 DEADLIFTS (95#/65#) 9 HANG POWER CLEANS (95#/65#) 6 PUSH JERKS (95#/65#) X3 MAX CALORIE ROW WITH REMAINING TIME 4:00 REST 4:00 AMRAP 12 DEADLIFTS (135#/95#) 9 HANG POWER CLEANS (135#/95#) 6 PUSH JERKS (135#/95#) X2 MAX CALORIE ROW WITH REMAINING TIME 4:00 REST 4:00 AMRAP 12 DEADLIFTS (155#/105#) 9 HANG POWER CLEANS (155#/105#) 6 PUSH JERKS (155#/105#) MAX CALORIE ROW WITH REMAINING TIME

MONDAY 9.25.17

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE TAKE" 15:00 AMRAP 55 POWER SNATCHES (95#/65#) 55 PULL UPS 55 CALORIE ROW OR 40 CALORIE BIKE 55 HANDSTAND PUSH UPS

FRIDAY 9.22.17

COMPTRAIN CLASS PROGRAMMING METCON: "MIND ERASER" 20:00 AMRAP 7 POWER CLEANS (135#/95#) 7 BURPEES 200M RUN

THURSDAY 9.21.17

COMPTRAIN CLASS PROGRAMMING METCON: "BLITZEN" M=20 / F=15 CALORIE ROW 10 THRUSTERS (115#/80#) X5

WEDNESDAY 9.20.17

COMPTRAIN CLASS PROGRAMMING METCON: "PUMP HOUSE" 15-12-9-6-3 STRICT RING DIPS STRICT PULL UPS *200M RUN FOLLOWING EACH ROUND

TUESDAY 9.19.17

COMPTRAIN CLASS PROGRAMMING OLY: 10:00 EMOM 0:00 - 5:00 3 PAUSING SNATCH DEADLIFTS 5:00 - 10:00 3 SNATCH HIGH PULLS REST 5:00 10:00 TO FIND HEAVY POWER SNATCH METCON: "HEAD TO TOE" 8:00 AMRAP 10 TOES-2-BAR 10 BURPEES

MONDAY 9.18.17

COMPTRAIN CLASS PROGRAMMING METCON: "SHRED IT" 80 DOUBLE UNDERS 80 AIR SQUATS 800M RUN 400M LOADED RUN (50-ISH#/35-ISH#) 40 KETTLEBELL SWINGS (70#/55#) M=30 / F=21 CALORIE ASSAULT BIKE

FRIDAY 9.15.17

COMPTRAIN CLASS PROGRAMMING METCON: "SNAKE BITE" OPTION A: 21-15-9 SQUAT SNATCHES (95#/65#) CHEST-2-BAR PULL UPS OPTION B: 15-12-9 POWER SNATCHES (95#/65#) OVERHEAD SQUATS (95#/65#) CHEST-2-BAR PULL UPS OPTION C: 15-12-9 POWER SNATCHES (75#/55#) OVERHEAD SQUATS (75#/55#) PULL UPS

THURSDAY 9.14.17

COMPTRAIN CLASS PROGRAMMING METCON: "SKID ROW" TEAMS OF 2 ROW 2000M 1 MILE LOADED RUN (70#/50#) ROW 2000M

WEDNESDAY 9.13.17

COMPTRAIN CLASS PROGRAMMING METCON: "FRANK THE TANK" 5:00 AMRAP BUY IN = 50 WALL BALLS (20#/14#) 12 DEADLIFTS (185#/135#) 12 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP BUY IN = 35 WALL BALLS 9 DEADLIFTS (225#/155#) 9 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP BUY IN = 20 WALL BALLS 6 DEADLIFTS (275#/185#) 6 LATERAL BARBELL BURPEES

TUESDAY 9.12.17

COMPTRAIN CLASS PROGRAMMING METCON: "CEMENT MIXER" EVERY 3:00 FOR 7 ROUNDS: 400M RUN 12 TOES-2-BAR

MONDAY 9.11.17

COMPTRAIN CLASS PROGRAMMING METCON: "HARD LABOR" TEAMS OF 3 25:00 AMRAP M=100 / F=75 / COED=87 CALORIE BIKE 100 POWER CLEANS (135#/95#) 100/75/87 CALORIE BIKE 80 PUSH JERKS (135#/95#) 100/75/87 CALORIE BIKE 60 FRONT SQUATS (135#/95#) 100/75/87 CALORIE BIKE 40 CLUSTERS (135#/95#)

FRIDAY 9.8.17

COMPTRAIN CLASS PROGRAMMING METCON: "HOT TAMALE" 800M RUN M=30 / F=21 CALORIE ROW 25 BURPEES 20 CLEAN & JERKS (115#/80#)

THURSDAY 9.7.17

COMPTRAIN CLASS PROGRAMMING METCON: "WALKING DEAD" 15:00 AMRAP 60 DOUBLE UNDERS 150FT WALKING LUNGE 15 DEADLIFTS (225#/155#)

WEDNESDAY 9.6.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: "STRICT LYNNE" MAX REP BODYWEIGHT BENCH PRESS MAX STRICT PULL UPS REST 3:00 X5

TUESDAY 9.5.17

COMPTRAIN CLASS PROGRAMMING METCON: "ALL FOURS" 4:00 AMRAP 400M RUN M=27 / F=20 CALORIE ASSAULT BIKE MAX POWER SNATCHES (75#/55#) 4:00 REST 4:00 AMRAP 400M RUN M=21 / F=15 CALORIE ASSAULT BIKE MAX POWER SNATCHES (95#/65#) 4:00 REST 4:00 AMRAP 400M RUN M=15 / F=10 CALORIE ASSAULT BIKE MAX POWER SNATCHES (115#/80#)

MONDAY 9.4.17

COMPTRAIN CLASS PROGRAMMING METCON: "MIGHTY MOUSE" 18:00 AMRAP 30 THRUSTERS (95#/65#) 30 BOX JUMPS (24"/20") M=30 / F=21 CALORIE ROW 30 TOES-2-BAR

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