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WEDNESDAY 8.1.18

COMPTRAIN CLASS PROGRAMMING METCON: "HOT SAUCE" AMRAP 3: 21/15 CALORIE ROW 21 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (75/55) REST 3 MINUTES AMRAP 3: 18/13 CALORIE ROW 18 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (95/65) REST 3 MINUTES AMRAP 3: 15/11 CALORIE ROW 15 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (115/80) REST 3 MINUTES AMRAP 3: 12/9 CALORIE ROW 12 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (135/95)

TUESDAY 7.31.18

COMPTRAIN CLASS PROGRAMMING METCON: "JUMP CITY" FOR TIME: 1 ROUND: 800 METER RUN 80 DOUBLE UNDERS 21 HANG POWER CLEANS (135/95) 2 ROUNDS: 400 METER RUN 40 DOUBLE UNDERS 15 HANG POWER CLEANS (135/95) 3 ROUNDS: 200 METER RUN 20 DOUBLE UNDERS 9 HANG POWER CLEANS (135/95)

MONDAY 7.30.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER SNATCH HEAVY SINGLE METCON: "RANDY" FOR TIME: 75 POWER SNATCHES (75/55)

SATURDAY 7.28.18

COMPTRAIN CLASS PROGRAMMING METCON: "BARBED WIRE" 4 ROUNDS: 400 METER RUN 20 PULL-UPS 30 PUSH-UPS 40 ABMAT SIT-UPS 50 AIR SQUATS

FRIDAY 7.27.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN + FRONT SQUAT + PUSH JERK BUILD TO A HEAVY COMPLEX METCON: "WISE MEN" AMRAP 3: MACHO MAN (135/95) REST 3 MINUTES AMRAP 3: MACHO MAN (155/105) REST 3 MINUTES AMRAP 3: MACHO MAN (185/135) 1 MACHO MAN COMPLEX: 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

THURSDAY 7.26.18

COMPTRAIN CLASS PROGRAMMING METCON: "FAMILY FUED" AMRAP 25: 50 METER PROWLER PUSH (95/45) 100 METER WRECK BAG RUN (50/30) 200 METER RUN CLASS DIVIDES INTO EVEN TEAMS

WEDNESDAY 7.25.18

COMPTRAIN CLASS PROGRAMMING METCON: "FIRE ALARM" FOR TIME: 3 ROUNDS OF BERGERON BEEP TEST 50/35 CALORIE ROW 3 ROUNDS OF BERGERON BEEP TEST 50/35 CALORIE ROW 3 ROUNDS OF BERGERON BEEP TEST 1 ROUND OF BERGERON BEEP TEST: 7 THRUSTERS (75/55) 7 PULL-UPS 7 BURPEES

TUESDAY 7.24.18

COMPTRAIN CLASS PROGRAMMING METCON: "PUMPED UP GAME CHANGER" 21-15-9: DEADLIFTS (275/185) BOX JUMP (30/24)

MONDAY 7.23.18

COMPTRAIN CLASS PROGRAMMING METCON: "FOUL BALL" 3 ROUNDS: 800 METER RUN 30 WALL BALLS (20/14) 30 ALTERNATING DUMBBELL SNATCHES (50/35)

SATURDAY 7.21.18

COMPTRAIN CLASS PROGRAMMING METCON: “LIMITLESS” TEAMS OF 3: AMRAP 7: 100/70 CALORIE ASSAULT BIKE MAX CLEAN AND JERKS (135/95) REST 3 MINUTES AMRAP 6: 80/60 CALORIE ASSAULT BIKE MAX POWER SNATCH (115/80) REST 3 MINUTES AMRAP 5: 60/40 CALORIE ASSAULT BIKE MAX THRUSTERS (95/65)

FRIDAY 7.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "CEMENT MIXER" ON THE 3:00 X 7 ROUNDS: 400 METER RUN 12 TOES 2 BAR

THURSDAY 7.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "DEADPOOL" ON THE 3:00 X 7 ROUNDS (21 MINUTES): 21 ABMAT SIT-UPS 14 MEDICINE BALL SQUAT JUMPS (30/20) 7-6-5-4-3-2-1 DEADLIFTS

WEDNESDAY 7.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "FORTITUDE" ALTERNATING ON THE MINUTE X 30 (15 ROUNDS): EVEN MINUTES - 15/12 CALORIE ROW ODD MINUTES - 15 BURPEES

TUESDAY 7.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "LIQUID COCAINE" 5 ROUNDS: 5 POWER CLEAN AND JERKS (155/105) 10 CHEST 2 BAR PULL-UPS

MONDAY 7.16.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5 SETS OF 3 FRONT RACK REVERSE LUNGE: 3 SETS OF 12 METCON: "SORE SUBJECT" ALTERNATING TABATA X 8 MINUTES: BACK SQUAT (45/35) DOUBLE UNDERS

SATURDAY 7.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "TURTLE CLUB" FOR TIME: 21 OVERHEAD SQUATS (95/65) 200 METER RUN 21 THRUSTERS (95/65) 200 METER RUN 15 OVERHEAD SQUATS (95/65) 200 METER RUN 15 THRUSTERS (95/65) 200 METER RUN 9 OVERHEAD SQUATS (95/65) 200 METER RUN 9 THRUSTERS (95/65) 200 METER RUN

FRIDAY 7.13.18

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

THURSDAY 7.12.18

COMPTRAIN CLASS PROGRAMMING METCON: "IMPRESSED" AMRAP 15: 1 ROPE CLIMB 12 DOUBLE DUMBBELL PUSH PRESS (50/35) 1 ROPE CLIMB 100 METER WRECK BAG RUN (50/35)

WEDNESDAY 7.11.18

COMPTRAIN CLASS PROGRAMMING METCON: "LOST COUNT" FOR TIME: 200 DOUBLE UNDERS 1,500 METER ROW 100 WALL BALLS (20/14) 35/25 CALORIE ASSAULT BIKE

TUESDAY 7.10.18

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN" 3 ROUNDS: 400 METER RUN 21 KETTLEBELL SWINGS (53/35) 12 PULL-UPS

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