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WEDNESDAY 1.31.18

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN 15:00 TO BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "HANGOVER" 15 HANG POWER CLEANS (115#/80#) 15 LATERAL BARBELL BURPEES X3

TUESDAY 1.30.18

COMPTRAIN CLASS PROGRAMMING METCON: "OPENING DAY" 21-15-9 WALL BALLS (20#/14#) PULL UPS THRUSTERS (95#/65#) BOX JUMPS (24"/20") KETTLEBELL SWINGS (55#/35#)

MONDAY 1.29.18

COMPTRAIN CLASS PROGRAMMING METCON: "WATER POWER" 15:00 AMRAP 60 DOUBLE UNDERS M=30 / F=21 CALORIE ROW 10 POWER SNATCHES (115#/80#)

SATURDAY 1.27.18

OLY: 1 HOUR SNATCH SESSION WITH JOEL 0700-0800 COMPTRAIN CLASS PROGRAMMING METCON: "RIDE OR DIE" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP M=200 / F=150 / COED=175 CALORIE BIKE/ROW/SKI 120 CHEST-2-BAR PULL UPS 60 CLEAN & JERKS (115#/80#) 50 CLEAN & JERKS (135#/95#) 40 CLEAN & JERKS (155#/105#) 30 CLEAN & JERKS (185#/135#) 20 CLEAN & JERKS (205#/145#)

FRIDAY 1.26.18

COMPTRAIN CLASS PROGRAMMING METCON: "CHIP SHOT" 13:00 AMRAP 70 ALTERNATING DUMBBELL SNATCHES (50#/35#) 60 WALL BALLS (20#/14#) M=50 / F=35 CALORIE ROW/BIKE/SKI OR 400M RUN 40 HANDSTAND PUSH UPS CORE COOLDOWN: ACCUMULATE 2:00 L-SIT HOLD *PERFORM 10 ABMAT SIT UPS EVERY BREAK

THURSDAY 1.25.18

STRENGTH: SUMO DEADLIFT 12:00 TO BUILD TO A HEAVY SET OF 3 METCON: "HEAVY HELEN" 400M RUN 21 KETTLEBELL SWINGS (70#/55#) 12 CHEST-2-BAR PULL UPS X3

WEDNESDAY 1.24.18

COMPTRAIN CLASS PROGRAMMING METCON: "SLAP HAPPY" 5:00 AMRAP BUY IN = 100 DOUBLE UNDERS 12 FRONT SQUATS (95#/65#) 4 BURPEE BOX JUMP OVERS (24"/20") 5:00 REST 5:00 AMRAP BUY IN = 100 DOUBLE UNDERS 8 FRONT SQUATS (115#/80#) 4 BURPEE BOX JUMP OVERS 5:00 REST 5:00 AMRAP BUY IN = 100 DOUBLE UNDERS 4 FRONT SQUATS (135#/95#) 4 BURPEE BOX JUMP OVERS

TUESDAY 1.23.18

COMPTRAIN CLASS PROGRAMMING METCON: "HANDLEBARS" M=21 / F=15 CALORIE BIKE/ROW/SKI OR 200M RUN 15 TOES-2-BAR 7 POWER CLEAN & JERKS (155#/105#) X4 CORE COOLDOWN: 7 GLUTE HAM RAISES 15 PAUSING HIP EXTENSIONS OR REVERSE HYPERS 21 GHD SIT UPS X4 *NOT FOR TIME

MONDAY 1.22.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-5-5 METCON: "DOCTORS ORDERS" 50 AIR SQUATS 35 PUSH UPS M=20 / F=15 CALORIE ROW/BIKE OR 200M RUN X3

SATURDAY 1.20.18

WORKOUT: 1 HOUR OF YOGA METCON (OPTION A): "CHAIN SMOKER" EVERY 4:00 15 CHEST-2-BAR PULL UPS 18 ALTERNATING DUMBBELL SNATCHES (50#/35#) M=15 / F=12 CALORIE ASSAULT BIKE X5 METCON (OPTION B): "CARRIED AWAY" 20 SIT UPS 20 JUMPING LUNGES 100' FARMERS CARRY (70#/55#) X5

FRIDAY 1.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "GUTS AND GLORY" 21-15-9 (15-10-5) CALORIES ASSAULT BIKE THRUSTERS (95#/65#) 15-12-9 CALORIE ROW HANG SQUAT CLEANS (95#/65#) 12-9-6 LATERAL BARBELL BURPEES OVERHEAD SQUATS (95#/65#)

THURSDAY 1.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "ONE-TWO PUNCH" TEAM WORKOUT (2 ATHLETES) 20:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 BOX JUMP OVERS (24"/20") 3 WALL BALLS (2O#/14#) 6...9...12...15...AND SO ON... *PARTNER #1 WILL COMPLETE A FULL ROUND (3-3-3) AND THEN PARTNER #2 WILL COMPLETE A FULL ROUND (3-3-3). REP SCHEME WILL INCREASE BY 3 REPS EACH ROUND.

WEDNESDAY 1.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "MARSTON" 20:00 AMRAP 1 DEADLIFT (405#/285#) 10 TOES-2-BAR 15 BARBELL FACING BURPEES

TUESDAY 1.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "TRI SPRINT INTERVALS" 4:00 AMRAP M=30 / F=20 CALORIE ROW M=15 / F=9 CALORIE ASSAULT BIKE MAX 10 METER SHUTTLE SPRINTS 4:00 REST X5

MONDAY 1.15.18

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT SNATCH 12:00 TO WORK UP TO A HEAVY SINGLE METCON: "HIGH HEELS" 9:00 AMRAP 10 HANG SQUAT SNATCHES (75#/55#) 30 DOUBLE UNDERS

SATURDAY 1.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "SNEAK ATTACK" 21 SIT UPS 15 CALORIE ROW 9 STRICT HANDSTAND PUSH UPS X6

FRIDAY 1.12.18

COMPTRAIN CLASS PROGRAMMING METCON: "HARD PASS" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP M=100 / F=70 CALORIE ROW 100 DEADLIFTS (135#/95#) M=80 / F=60 CALORIE ROW 80 HANG POWER CLEANS (135#/95#) M=60 / F=45 CALORIE ROW 60 FRONT SQUATS (135#/95#) M=40 / F=30 CALORIE ROW 40 PUSH PRESS (135#/95#) M=20 / F=15 CALORIE ROW 20 CLUSTERS (135#/95#)

THURSDAY 1.11.18

STRENGTH: SHOULDER PRESS 12:00 TO BUILD TO A HEAVY SHOULDER PRESS METCON: "NATE" 20:00 AMRAP 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KETTLEBELL SWINGS (70#/55#)

WEDNESDAY 1.10.18

COMPTRAIN CLASS PROGRAMMING METCON: "CURVE BALL" 100 DOUBLE UNDERS 50 ABMAT SIT UPS 25 MEDBALL SQUAT CLEANS (20#/14#) 80 DOUBLE UNDERS 40 ABMAT SIT UPS 20 MEDBALL SQUAT CLEANS 60 DOUBLE UNDERS 30 ABMAT SIT UPS 15 MEDBALL SQUAT CLEANS 40 DOUBLE UNDERS 20 ABMAT SIT UPS 10 MEDBALL SQUAT CLEANS 20 DOUBLE UNDERS 10 ABMAT SIT UPS 5 MEDBALL SQUAT CLEANS

TUESDAY 1.9.18

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER SNATCH 15:00 TO BUILD TO A HEAVY HANG POWER SNATCH METCON: "POWER WHEELS" 3:00 AMRAP M=12 / F=9 CALORIE BIKE/ROW 12 POWER SNATCHES (95#/65#) 3:00 REST 3:00 AMRAP M=12 / F=9 CALORIE BIKE/ROW 8 POWER SNATCHES (115#/80#) 3:00 REST 3:00 AMRAP M=12 / F=9 CALORIE BIKE/ROW 4 POWER SNATCHES (135#/95#)

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