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SATURDAY 12.30.17

SKILL METCON: 25:00 AMRAP 30 ALTERNATING PISTOLS 5 MUSCLE UPS 30FT HANDSTAND WALK 5 ROPE CLIMBS

FRIDAY 12.29.17

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 15:00 TO WORK UP TO A HEAVY SET OF 2 METCON: "DT" 12 DEADLIFTS (155#/105#) 9 HANG POWER CLEANS (155#/105#) 6 PUSH JERKS (155#/105#) X5

THURSDAY 12.28.17

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DECKER" 15:00 AMRAP 15 POWER SNATCHES (75#/55#) 30 DOUBLE UNDERS 15 WALL BALLS (20#/14#) 30 DOUBLE UNDERS CORE COOLDOWN: 50 ABMAT SIT UPS 20 HIP EXTENSIONS X2 *NOT FOR TIME

WEDNESDAY 12.27.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT 15:00 TO BUILD TO A HEAVY SINGLE METCON: "NICKLE AND DIME" 5:00 AMRAP 21-15-9 KETTLEBELL SWINGS (55#/35#) FRONT SQUATS (115#/80#) (15-10-5) CALORIE ASSAULT BIKE 5:00 REST 5:00 AMRAP 21-15-9 KETTLEBELL SWINGS FRONT SQUATS (95#/65#) (15-10-5) CALORIE ASSAULT BIKE

TUESDAY 12.26.17

COMPTRAIN CLASS PROGRAMMING METCON: "WATER WINGS" 20:00 AMRAP M=27 / F=21 CALORIE ROW 21 CHEST-2-BAR PULL UPS 15 BURPEE BOX JUMPS (24"/20") 9 CLEAN & JERKS (135#/95#)

SATURDAY 12.23.17

METCON: "12 BARS OF CHRISTMAS" (M=95# / F=65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...AND SO ON...)

FRIDAY 12.22.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER 15:00 TO WORK UP TO A HEAVY SET OF 1 METCON: "RAISE THE BAR" 8:00 AMRAP 3 THRUSTERS (95#/65#) 3 TOES-2-BAR 6 THRSUTERS 6 TOES-2-BAR 9 THRUSTERS 9 TOES-2-BAR 12...15...18...21...AND SO ON...

THURSDAY 12.21.17

COMPTRAIN CLASS PROGRAMMING METCON: "BOOM BOX" 15:00 AMRAP M=20 / F=15 CALORIE ASSAULT BIKE 20 BOX JUMPS (24"/20") 10 DEADLIFTS (245#/165#) CORE COOLDOWN: COACH'S CHOICE

WEDNESDAY 12.20.17

COMPTRAIN CLASS PROGRAMMING METCON: "WIPED CLEAN" EVERY 4:00 COMPLETE THE FOLLOWING: 30 AIR SQUATS M=20 / F=15 CALORIE ROW 7 CLEAN & JERKS (135#/95#) X5

TUESDAY 12.19.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUATS 15:00 TO WORK UP TO A HEAVY SET OF 3 METCON: "OVER AND OUT" 20 POWER SNATCHES (115#/80#) 20 BAR-FACING BURPEES 20 OVERHEAD SQUATS (115#/80#) 20 BAR-FACING BURPEES 20 SQUAT SNATCHES (115#/80#)

MONDAY 12.18.17

COMPTRAIN CLASS PROGRAMMING METCON: "FULL CIRCLE" 1 MILE RUN 100 DOUBLE UNDERS 35 CALORIE ASSAULT BIKE 100 DOUBLE UNDERS 1500M ROW

SATURDAY 12.16.17

COMPTRAIN CLASS PROGRAMMING METCON: "THREE PEAT" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP M=70 / F=50 / COED=60 CALORIE ROW 70 BAR-FACING BURPEES 70 POWER SNATCHES (75#/55#) M=60 / F=40 / COED=50 CALORIE ROW 60 BAR-FACING BURPEES 60 POWER SNATCHES (95#/65#) M=50 / F=35 / COED=42 CALORIE ROW 50 BAR-FACING BURPEES 50 POWER SNATCHES (115#/80#) M=40 / F=30 / COED=35 CALORIE ROW 40 BAR-FACING BURPEES 40 POWER SNATCHES (135#/95#) M=30 / F=20 / COED=25 CALORIE ROW 30 BAR-FACING BURPEES MAX POWER SNATCHES (155#/105#)

FRIDAY 12.15.17

COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBREAK KID" 10 FRONT SQUATS (185#/135#) 20 CHEST-2-BAR PULL UPS 50 DOUBLE UNDERS X3

THURSDAY 12.14.17

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFTS 15:00 TO WORK UP TO A HEAVY SET OF 5 METCON: "SWITCH GEARS" 8 ROUNDS OF :20 ON / :10 OFF KETTLEBELL SWINGS (55#/35#) ASSAULT BIKE SIT UPS SHUTTLE SPRINTS

WEDNESDAY 12.13.17

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 15:00 TO WORK UP TO A HEAVY SET OF 3 METCON: "SKY HOOK" 20 HANG POWER CLEANS (95#/65#) 20 FRONT SQAUTS (95#/65#) 20 PUSH PRESS (95#/65#) X3

TUESDAY 12.12.17

COMPTRAIN CLASS PROGRAMMING METCON: EVERY 3:00 M=21 / F=15 CALORIE ROW OR M=15 / F=10 CALORIE BIKE 100M WRECKBAG SPRINT (50#/35#) X8 CORE COOLDOWN: 2:00 L-SIT HOLD 2:00 PULL UP L-SIT HOLD 2:00 GHD HOLD

MONDAY 12.11.17

COMPTRAIN CLASS PROGRAMMING METCON: "FOUR THIRTY" 20:00 AMRAP 30 DUMBBELL SNATCHES (50#/35#) 30 BOX JUMPS (24"/20") M=21 / F=15 CALORIE ASSAULT BIKE 30 TOES-2-BAR

SATURDAY 12.9.17

COMPTRAIN CLASS PROGRAMMING METCON: "CINDER BLOCK" 10 STRICT PULL UPS M=10 / F=7 CALORIE ASSAULT BIKE X3 20 PUSH UPS M=10 / F=7 CALORIE ASSAULT BIKE X3 30 AIR SQUATS M=10 / F=7 CALORIE ASSAULT BIKE X3

FRIDAY 12.8.17

COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00 - 10:00 1 MILE RUN MAX CLEAN & JERKS (135#/95#) 10:00 - 13:00 REST 13:00 - 20:00 800M RUN MAX POWER SNATCH (115#/80#) 20:00 - 23:00 REST 23:00 - 27:00 400M RUN MAX THRUSTERS (95#/65#)

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