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FRIDAY 6.1.18

COMPTRAIN CLASS PROGRAMMING METCON: "BUMPY RIDE" IN TEAMS OF 3, AMRAP 25: 9/6 CALORIE ASSAULT BIKE 6 BURPEES OVER WRECK BAG 100 METER WRECK BAG RUN (50/35)

THURSDAY 5.31.18

COMPTRAIN CLASS PROGRAMMING METCON: "MANI-PEDI" ON THE 2:00 X 7 SETS: 36 DOUBLE UNDERS 9 TOES 2 BAR 3 POWER CLEANS

WEDNESDAY 5.30.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO A HEAVY SET OF 5 METCON: "SPEED BOAT" 3 ROUNDS FOR TIME: 30/21 CALORIE ROW 25 WALL BALLS (20/14) 20 DUMBBELL HANG CLEAN AND JERKS (50/35)

TUESDAY 5.29.18

COMPTRAIN CLASS PROGRAMMING METCON: "JELLY BELLY" FOR TIME: 50-40-30-20-10: ABMAT SIT-UPS 21-15-9-6-3: CALORIE ASSAULT BIKE 10-8-6-4-2: DEADLIFTS (275/185)

SATURDAY 5.26.18

METCON: "MURPH" FOR TIME: 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN

FRIDAY 5.25.18

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN HEAVY SET OF 2 METCON: "DT" 5 ROUNDS: 12 DEADLIFTS (155/105) 9 HANG POWER CLEANS (155/105) 6 PUSH JERKS (155/105)

THURSDAY 5.24.18

COMPTRAIN CLASS PROGRAMMING METCON: "WRECKLESS" 27-21-15-9 TOES-2-BAR AFTER EACH ROUND: 20/14 CAL ASSAULT BIKE 50' FRONT RACK WRECK BAG WALKING LUNGE (50/35)

WEDNESDAY 5.23.18

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

TUESDAY 5.22.18

COMPTRAIN CLASS PROGRAMMING METCON: "SUGAR DADDY" 21-15-9 DEADLIFTS (225#/155#) 400M RUN

MONDAY 5.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "CINDY GOT JACKED" 5 ROUNDS OF "CINDY" 30 OVERHEAD SQUATS (135#/95#) 1000M ROW "CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

SATURDAY 5.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "BIKE DROP" TEAM WORKOUT (3 ATHLETES) M=65 / F=45 CALORIE BIKE 75 POWER SNATCHES (75#/55#) 75 THRUSTERS (75#/55#) 65/45 CALORIE BIKE 60 POWER SNATCHES (95#/65#) 60 THRUSTERS (95#/65#) 65/45 CALORIE BIKE 45 POWER SNATCHES (115#/80#) 45 THRUSTERS (115#/80#) 65/45 CALORIE BIKE 30 POWER SNATCHES (135#/95#) 30 THRUSTERS (135#/95#) 65/45 CALORIE BIKE 15 POWER SNATCHES (155#/105#) 15 THRUSTERS (155#/105#)

FRIDAY 5.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "BOAT RACE" 500M ROW 400M RUN REST 3:00 X3

THURSDAY 5.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "MANO Y MANO" TEAM WORKOUT (CLASSES WILL DIVIDE INTO 2 TEAMS) STATION 1 = MAX CALORIE ASSAULT BIKE STATION 2 = 400M BUTCHER PUSH X3 *THE CLASS WILL BE RANDOMLY DIVIDED INTO 2 TEAMS. THIS WORKOUT HAS 2 STATIONS: A BIKE STATION AND A BUTCHER PUSH STATION. TEAM #1 WILL START ON THE BIKES AND ACCUMULATE AS MANY CALORIES AS POSSIBLE, SWITCHING OUT AS THEY SEE FIT (SEE CHART BELOW FOR NUMBER OF BIKES AND BUTCHERS REQUIRED/ALLOWED). TEAM #2 WILL START ON THE BUTCHER AND PUSH IT FOR 400M, SWITCHING OUT AS THEY SEE FIT INCLUDING HAVING MULTIPLE ATHLETES PUSHING THEY SLED AT THE SAME TIME. WHEN THE TEAM WITH THE BUTCHER RETURNS, THE TEAMS WILL SWITCH STATIONS.

WEDNESDAY 5.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "SNAKE BITE" 21-15-9 SQUAT SNATCH (95#/65#) CHEST-2-BAR PULL UPS

TUESDAY 5.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "ANCHORED DOWN" EVERY 4:00 X5 30 AIR SQUATS M=20 / F=14 CALORIE ROW 10 BURPEES

MONDAY 5.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE CROSSED" 10-9-8-7-6-5-4-3-2-1 CLEAN & JERKS (115#/80#) *30 DOUBLE UNDERS AFTER EACH SET

FRIDAY 5.11.18

COMPTRAIN CLASS PROGRAMMING METCON: "SLASHER" 13:00 AMRAP 50 ALTERNATING DUMBBELL SNATCHES (50#/35#) 40 BURPEES 30 TOES-2-BAR 20 HANDSTAND PUSH UPS

THURSDAY 5.10.18

COMPTRAIN CLASS PROGRAMMING *ATHLETES CAN CHOOSE BETWEEN EITHER OF THE FOLLOWING WORKOUT OPTIONS OPTION #1: METCON: "LOOSE CANNON" 3:00 MAX CALORIE ROW 2:00 MAX CALORIE BIKE 1:00 MAX SIT UPS REST 2:00 X3 OPTION #2: STRENGTH: "STRICT LYNNE" MAX BODYWEIGHT BENCH PRESS MAX STRICT PULL UPS REST 3:00 X5

WEDNESDAY 5.9.18

COMPTRAIN CLASS PROGRAMMING OLY: BUILD TO A HEAVY COMPLEX 3-POSITION POWER CLEAN + SPLIT JERK METCON: "TIGER BLOOD" 10 CLEAN & JERKS (135#/95#) 400M RUN X3

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