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SATURDAY 6.30.18

COMPTRAIN CLASS PROGRAMMING METCON: "KELLY" 5 ROUNDS FOR TIME: 400 METER RUN 30 BOX JUMPS (24/20) 30 WALL BALLS (20/14)

FRIDAY 6.29.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: SQUAT SNATCH HEAVY SINGLE METCON: "OVER AND OUT" FOR TIME: 20 POWER SNATCHES (95/65) 20 LATERAL BARBELL BURPEES 20 OVERHEAD SQUATS (95/65) 20 LATERAL BARBELL BURPEES 20 SQUAT SNATCHES (95/65)

THURSDAY 6.28.18

COMPTRAIN CLASS PROGRAMMING METCON: "CAITLIN" FOR TIME: 2000 METER ROW 90 CALORIE ASSAULT BIKE 1 MILE RUN

WEDNESDAY 6.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "POWER HOUR" FOR TIME: 50 CLEAN AND JERKS (135/95) ON THE MINUTE - 5 TOES 2 BAR

TUESDAY 6.26.18

COMPTRAIN CLASS PROGRAMMING METCON: "JACK SQUAT" 21-15-9 FRONT SQUATS (135#/95#) KETTLEBELL SWINGS (70#/55#) 400M RUN

MONDAY 6.25.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: WORK UP TO A HEAVY 1 REP DEADLIFT METCON: “DETENTION” 12:00 AMRAP 6 STRICT HANDSTAND PUSH UPS 9 DEADLIFTS (225/155) 30 DOUBLE UNDERS

SATURDAY 6.23.18

COMPTRAIN CLASS PROGRAMMING METCON: "ZERO DARK THIRTY" TEAM WORKOUT (3 ATHLETES) 30 TOES-2-BAR 30 BAR FACING BURPEES 30 POWER SNATCHES (95#/65#) X3 M=140 / F=100 CALORIE BIKE OR ROW 30 TOES-2-BAR 30 BAR FACING BURPEES 30 POWER SNATCHES (115#/80#) X2 M=140 / F=100 CALORIE BIKE OR ROW 30 TOES-2-BAR 30 BAR FACING BURPEES 30 POWER SNATCHES (135#/95#)

FRIDAY 6.22.18

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT GONE BAD" 3 ROUNDS OF 1 MINUTE AT EACH STATION WALL BALLS (20#/14#) SUMO DEADLIFT HIGH PULLS (75#/55#) BOX JUMPS (20") PUSH PRESS (75#/55#) CALORIE ROW REST

THURSDAY 6.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "TEAM TOSH SPRINTS" TEAMS OF 2 ATHLETES 200M RUN 400M RUN 600M RUN X3 ATHLETE #1 WILL RUN 200M AND THEN ATHLETE #2 WILL RUN 200M. ATHLETE #1 WILL RUN 400M AND THEN ATHLETE #2 WILL RUN 400M...AND SO ON...

WEDNESDAY 6.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBREAK KID" 3 ROUNDS: 10 FRONT SQUATS (185/135) 20 CHEST TO BAR PULL-UPS 50 DOUBLE UNDERS

TUESDAY 6.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "CAPTAIN CRUNCH" AMRAP 4: 3 ROUNDS: 12 DEADLIFTS (95/65) 9 HANG POWER CLEANS (95/65) 6 PUSH JERKS (95/65) MAX CALORIE ROW IN TIME REMAINING REST 4 MINUTES AMRAP 4: 2 ROUNDS: 12 DEADLIFTS (135/95) 9 HANG POWER CLEANS (135/95) 6 PUSH JERKS (135/95) MAX CALORIE ROW IN TIME REMAINING REST 4 MINUTES AMRAP 4: 1 ROUND: 12 DEADLIFTS (155/105) 9 HANG POWER CLEANS (155/105) 6 PUSH JERKS (155/105) MAX CALORIE ROW IN TIME REMAINING

MONDAY 6.18.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT: BUILD TO A HEAVY SET OF 3 METCON: "INSTEP INFERNO" 4 ROUNDS: 400 METER RUN 50 AIR SQUATS

SATURDAY 6.16.2018

COMPTRAIN CLASS PROGRAMMING METCON: "WRECK YOURSELF" TEAMS OF 3 FOR TIME: 800 METER RUN 6 ROPE CLIMBS 20 SQUAT CLEANS (135/95) 800 METER RUN 9 ROPE CLIMBS 35 SQUAT CLEANS (135/95) 800 METER RUN 12 ROPE CLIMBS 50 SQUAT CLEANS (135/95) CARRY (50/30) WRECK BAG FOR RUNS

FRIDAY 6.15.2018

METCON: 100 BURPEE PULL UPS 2 SQUAT CLEANS EMOM (EVERY MINUTE ON THE MINUTE) *LOAD = ATHLETE'S CHOICE

THURSDAY 6.14.2018

COMPTRAIN CLASS PROGRAMMING METCON: "JOHN DEERE" FOR TIME: 21-15-9 ROW CALORIES 3-2-1 BEAR CRAWLS (25' DOWN AND BACK = 1) 200 METER FARMERS CARRY (53/35) 21-15-9 ROW CALORIES 3-2-1 BEAR CRAWLS (25' DOWN AND BACK = 1) 200 METER FARMERS CARRY (53/35) 21-15-9 ROW CALORIES 3-2-1 BEAR CRAWLS (25' DOWN AND BACK = 1)

WEDNESDAY 6.13.2018

COMPTRAIN CLASS PROGRAMMING STRENGTH: 3 POSITION POWER SNATCH BUILD TO HEAVY COMPLEX METCON: "DOUBLE DRIBBLE" 3 ROUNDS FOR TIME: 75 DOUBLE UNDERS 50 AIR SQUATS 15 POWER SNATCHES (115/80)

TUESDAY 6.12.2018

COMPTRAIN CLASS PROGRAMMING METCON: "KELEN HELLY" FOR TIME: 1 ROUND OF "KELLY" 2 ROUNDS OF "HELEN" 1 ROUND OF "KELLY" 1 ROUND OF KELLY: 400 METER RUN 30 BOX JUMPS (24/20) 30 WALL BALLS (20/14) 1 ROUND OF HELEN: 400 METER RUN 21 KETTLE BELL SWINGS (53/35) 12 PULL-UPS

MONDAY 6.11.2018

COMPTRAIN CLASS PROGRAMMING METCON: "NOSE BLEED" AMRAP 15: 27/21 CALORIE ROW 21 DEADLIFTS (135/95) 15 BURPEES 9 PUSH PRESS (135/95)

SATURDAY 6.9.2018

COMPTRAIN CLASS PROGRAMMING METCON: "BAKER'S DOZEN" TEAMS OF 3, FOR TIME (30 MINUTE CAP): 60/40 CALORIE ASSAULT BIKE 60 BOX JUMP OVERS (24/20) 60 POWER CLEANS (155/105) 60 TOES 2 BAR 60 PUSH JERKS (155/105) 60 BOX JUMP OVERS (24/20) 60/40 CALORIE ASSAULT BIKE 60 BOX JUMP OVERS (24/20) 60 POWER CLEANS (135/95) 60 TOES 2 BAR 60 PUSH JERKS (135/95) 60 BOX JUMP OVERS (24/20) 60/40 CALORIE ASSAULT BIKE

FRIDAY 6.8.2018

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT: BUILD TO HEAVY SET OF 3 METCON: "CROW'S NEST" AMRAP 5: 15-12-9 KETTLEBELL SWING (70/53) FRONT SQUAT (135/95) CALORIE ROW REST 5 MINUTES AMRAP 5: 15-12-9 KETTLEBELL SWING (70/53) FRONT SQUAT (115/80) CALORIE ROW

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