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THURSDAY 11.30.17

COMPTRAIN CLASS PROGRAMMING METCON: "LONG GONE" 1:00 AMRAP AT EACH STATION: WALL BALLS (20#/14#) DUMBBELL SNATCH (50#/35#) CALORIE BIKE/ROW/SKI ERG X5 *1:00 REST BETWEEN ROUNDS

WEDNESDAY 11.29.17

COMPTRAIN CLASS PROGRAMMING OLY: CLEAN & JERK 10:00 EMOM 1 POWER CLEAN + 1 PUSH JERK METCON: "SWING SET" 15:00 AMRAP 100M RUN 2 KETTLEBELL SWINGS (55#/35#) 100M RUN 4 KETTLEBELL SWINGS 100M RUN 6 KETTLEBELL SWINGS 100M RUN 8 KETTLEBELL SWINGS...10 KETTLEBELL SWINGS...AND SO ON...

TUESDAY 11.28.17

COMPTRAIN CLASS PROGRAMMING METCON: "2K TEST" 2000M ROW CORE COOLDOWN: COACH'S CHOICE

MONDAY 11.27.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-5-4-4-3-3 METCON: "HUMPTY DUMPTY" 10 POWER SNATCHES (115#/80#) 20 BOX JUMP OVERS (24"/20") 30 WALL BALLS (20#/14#) X3

SATURDAY 11.24.17

COMPTRAIN CLASS PROGRAMMING METCON: "THIRD WHEEL" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP 600M RUN (200M PER ATHLETES) M=60 / F=42 / COED=51 CALORIE ASSAULT BIKE 60 THRUSTERS (SEE LOADS BELOW) ROUND 1 = 75#/55# ROUND 2 = 95#/65# ROUND 3 = 115#/80# ROUND 4 = 135#/95# ROUND 5 = 155#/105#

FRIDAY 11.24.17

COMPTRAIN CLASS PROGRAMMING METCON: "VOORHEES" 13:00 AMRAP 55 BURPEES 55 PULL UPS M=55 / F=40 CALORIE ROW 55 HANDSTAND PUSH UPS OLY: SNATCH WITH A RUNNING CLOCK 0:00 - 3:00 WORK UP TO A HEAVY TRIPLE HIGH HANG POWER SNATCH 3:00 - 6:00 WORK UP TO A HEAVY DOUBLE HANG POWER SNATCH 6:00 - 9:00 WORK UP TO A HEAVY SINGLE POWER SNATCH

THURSDAY 11.23.17

COMPTRAIN CLASS PROGRAMMING METCON: "THREE CHEERS" 18:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 BOX JUMP OVERS (24"/20") 200M RUN 6 KETTLEBELL SWINGS 6 BOX JUMP OVERS 200M RUN 9 KETTLEBELL SWINGS 9 BOX JUMP OVERS 200M RUN ...CLIMBING BY 3 REPS EACH ROUND... MIDLINE: 2:00 L-SIT *EVERY BREAK = 10 GHD SIT UPS

WEDNESDAY 11.22.17

COMPTRAIN CLASS PROGRAMMING METCON: "FRONT LOADER" TEAM WORKOUT (3 ATHLETES) 7:00 AMRAP 50 PUSH PRESS (135#/95#) 50 PUSH PRESS (155#/105#) AMRAP PUSH PRESS (185#/135#) 3:00 REST 7:00 AMRAP 50 FRONT SQUATS (135#/95#) 50 FRONT SQUATS (155#/105#) AMRAP FRONT SQUATS (185#/135#) 3:00 REST 7:00 AMRAP 50 HANG POWER CLEANS (135#/95#) 50 HANG POWER CLEANS (155#/105#) AMRAP HANG POWER CLEANS (185#/135#)

TUESDAY 11.21.17

COMPTRAIN CLASS PROGRAMMING METCON: "MIXED FEELINGS" EVERY 4:00 X5 12 PULL UPS 16 DEADLIFTS (135#/95#) M=14 / F=10 CALORIE ASSAULT BIKE

MONDAY 11.20.17

COMPTRAIN CLASS PROGRAMMING STRENGTH/OLY: OVERHEAD SQUAT 3-3-3-3-3 METCON: "DENIM" 15:00 AMRAP 60 DOUBLE UNDERS M=30 / F=21 CALORIE ROW 15 OVERHEAD SQUATS (115#/80#)

SATURDAY 11.18.17

COMPTRAIN CLASS PROGRAMMING METCON: "GLEN" 30 CLEAN & JERKS (135#/95#) 1 MILE RUN 10 ROPE CLIMBS 1 MILE RUN 100 BURPEES

FRIDAY 11.17.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3-3-3-3-3 METCON: "LEG STAND" :20 BACK SQUATS (45#/35#) :10 REST :20 DOUBLE UNDERS :10 REST X8

THURSDAY 11.16.17

COMPTRAIN CLASS PROGRAMMING METCON: "FARMER'S TAN" TEAM WORKOUT (3 ATHLETES) 20:00 AMRAP 200M FARMER CARRY (2 X 70# / 2 X 55#) M=50 / F=35 CALORIE ASSAULT BIKE 200M FARMER CARRY 75 WALL BALLS (20#/14#)

WEDNESDAY 11.15.17

COMPTRAIN CLASS PROGRAMMING METCON: "DOCE" 4:00 AMRAP M=27 / F=21 CALORIE ROW 21 POWER CLEANS (135#/95#) 15 BURPEE BOX JUMP OVERS (24"/20") 4:00 REST 4:00 AMRAP M=27 / F=21 CALORIE ROW 21 POWER CLEANS (115#/80#) 15 BURPEE BOX JUMP OVERS (24"/20") 4:00 REST 4:00 AMRAP M=27 / F=21 CALORIE ROW 21 POWER CLEANS (95#/65#) 15 BURPEE BOX JUMP OVERS (24"/20")

TUESDAY 11.14.17

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCHES 2 REPS EVERY MINUTE ON THE MINUTE X10 METCON: "RUN DOWN" 15 POWER SNATCHES (75#.55#) 30 DOUBLE UNDERS 200M RUN X4

MONDAY 11.13.17

COMPTRAIN CLASS PROGRAMMING METCON: "DIRTY 30" 30 BOX JUMPS (24"/20") 30 CHEST-2-BAR PULL UPS 30 KETTLEBELL SWINGS (55#/35#) 30 FRONT SQUATS (115#/80#) 30 TOES-2-BAR 30 PUSH PRESS (115#/80#) 30 DEADLIFTS (115#/80#) 30 WALL BALLS (20#/14#) 30 BURPEES 30 DOUBLE UNDERS

SATURDAY 11.11.17

COMPTRAIN CLASS PROGRAMMING METCON (OPTION 1): "FOUR-TITUDE" 4:00 AMRAP BIKE FOR CALORIES ON THE 0:00 = 12 BURPEES ON THE 1:00 = 9 BURPEES ON THE 2:00 = 6 BURPEES ON THE 3:00 = 3 BURPEES REST 2:00 BETWEEN ROUNDS METCON (OPTION 2): "AIR BAGS V2" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP 10 WRECKBAG ZERCHER REVERSE LUNGES 10 WRECKBAG-TO-SHOULDER 20 LATERAL WRECKBAG HOPS 200M ROW *RELAY STYLE, ATHLETE B CAN START ONCE ATHLETE A STARTS THE ROW

FRIDAY 11.10.17

COMPTRAIN CLASS PROGRAMMING METCON: "HARDTOP" EVERY 4:00 X5 400M RUN 1 ROUND OF "DT" (155#/105#) *1 ROUND OF "DT" = 12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS

THURSDAY 11.9.17

COMPTRAIN CLASS PROGRAMMING METCON: "BIG NASTY" 7 MUSCLE UPS 50 AIR SQUATS 10 HANG POWER SNATCHES (115#/80#) X3

WEDNESDAY 11.8.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 3-3-3-3-3 METCON: "DEAD SPRINT" TEAM WORKOUT (2 ATHLETES) 18:00 AMRAP 7 DEADLIFTS (225#/155#) 100M RUN M=7 / F=5 CALORIE ASSAULT BIKE *ATHLETE A COMPLETES A FULL ROUND AND THEN ATHLETE 2 COMPLETES A FULL ROUND

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