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SATURDAY 9.1.18

COMPTRAIN CLASS PROGRAMMING METCON: "PROFESSOR CHAOS" FOR TIME: 30 CHEST 2 BAR PULL-UPS 800 METER RUN 15 POWER SNATCHES (135/95) 800 METER RUN 15 POWER SNATCHES (135/95) 800 METER RUN 30 CHEST 2 BAR PULL-UPS

FRIDAY 8.31.18

COMPTRAIN CLASS PROGRAM METCON: "GO FISH" FOR TIME: 1,000 METER ROW DIRECTLY INTO... 3 ROUNDS: 21 DEADLIFTS (135/95) 15 LATERAL BARBELL BURPEES 9 PUSH JERKS (135/95)

THURSDAY 8.30.18

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT BACK" 5 ROUNDS : 1 MINUTE KETTLEBELL SWINGS (53/35) 1 MINUTE REVERSE LUNGES 1 MINUTE CALORIE BIKE 1 MINUTE REST

WEDNESDAY 8.29.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER HEAVY SET OF 3 METCON: "FLASH FLOOD" 2 ROUNDS: 400 METER RUN 21 THRUSTERS (65/95)

TUESDAY 8.28.18

COMPTRAIN CLASS PROGRAMMING METCON: "CRISS CROSS" AMRAP 15: 30 DOUBLE UNDERS 15 POWER CLEANS (115/80) 30 DOUBLE UNDERS 15 TOES 2 BAR

MONDAY 8.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "LACE UP" AMRAP 13: 60 DUMBBELL SNATCHES (50/35) 50 WALL BALLS (20/14) 40/30 CALORIE ROW 30 BURPEE BOX JUMPS (24/20)

SATURDAY 8.25.18

COMPTRAIN CLASS PROGRAMMING METCON: "FENDER BENDER" TEAMS OF 3: FOR TIME (30 MINUTE CAP): 400 METER SANDBAG RUN (50/35) 3 ROUNDS: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95) 400 METER SANDBAG RUN (50/35) 2 ROUNDS: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95) 400 METER SANDBAG RUN (50/35) 1 ROUND: 30 DEADLIFTS, 25 HANG POWER CLEANS, 20 PUSH JERKS (135/95)

FRIDAY 8.24.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: 3-POSITION POWER SNATCH BUILD TO A HEAVY COMPLEX METCON: "DAILY DOZEN" AMRAP 12: 12 LATERAL BARBELL BURPEES 9 POWER SNATCHES (115/80) 6 BAR MUSCLE UPS

THURSDAY 8.23.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT 3 SETS OF 5 METCON: "ANNIE'S ON THE RUN" FOR TIME: 100 DOUBLE UNDERS, 50 SIT-UPS, 200 METER RUN 80 DOUBLE UNDERS, 40 SIT-UPS, 200 METER RUN 60 DOUBLE UNDERS, 30 SIT-UPS, 200 METER RUN 40 DOUBLE UNDERS, 20 SIT-UPS, 200 METER RUN 20 DOUBLE UNDERS, 10 SIT-UPS, 200 METER RUN

WEDNESDAY 8.22.18

COMPTRAIN CLASS PROGRAMMING METCON: "EIGHTEEN WHEELER" AMRAP 18: 12/9 CALORIE ASSAULT BIKE 15 WALL BALLS (20/14) 12 ALTERNATING DUMBBELL SNATCHES (50/35) 9 TOES 2 BAR

MONDAY 8.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "POWDER KEG" AMRAP 5: 600 METER RUN 1 ROUND OF CINDY MAX CLEAN AND JERKS (135/95) REST 5 MINUTES AMRAP 5: 400 METER RUN 2 ROUNDS OF CINDY MAX CLEAN AND JERKS (155/105) REST 5 MINUTES AMRAP 5: 200 METER RUN 3 ROUNDS OF CINDY MAX CLEAN AND JERKS (185/135)

SATURDAY 8.18.18

COMPTRAIN CLASS PROGRAMMING METCON: “COUNTRY MILE” FOR TIME: 1 MILE RUN 50 WALL BALLS (20/14) 40 BOX JUMPS (24/20) 30 BURPEES 20 POWER SNATCHES (115/80)

FRIDAY 8.17.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PAUSING OVERHEAD SQUAT BUILD TO A HEAVY SET OF 2 METCON: "NANCY" 5 ROUNDS: 400 METER RUN 15 OVERHEAD SQUATS (95/65)

THURSDAY 8.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "SHIP WRECK" 5 ROUNDS FOR TIME: 500 METER ROW 10 SANDBAG CLEANS (50/35) 16 SANDBAG REVERSE LUNGES (50/35) 24 ABMAT SIT-UPS

WEDNESDAY 8.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "HALF BAD" AMRAP 18: 30 DEADLIFTS (135/95) 15 PULL-UPS 20/15 CALORIE ASSAULT BIKE 15 PULL-UPS

TUESDAY 8.14.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS HEAVY SET OF 3 METCON: "SKY HOOK" 3 ROUNDS FOR TIME: 20 HANG POWER CLEANS (95/65) 20 FRONT SQUATS (95/65) 20 PUSH PRESS (95/65)

MONDAY 7.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "RUN TRAIN" 5 ROUNDS: 100 METER SANDBAG RUN (50/35) 200 METER RUN 15 BURPEES

SATURDAY 7.11.18

COMPTRAIN CLASS PROGRAMMING METCON: "SASQUATCH" TEAMS OF 3: FOR TIME (30 MINUTE TIME CAP): 250 CLEAN AND JERKS *ON THE 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 CALORIE ROW 30 TOES 2 BAR WEIGHT CLIMBS EVERY 50 REPS: WEIGHT 1: 95/65 WEIGHT 2: 115/80 WEIGHT 3: 135/95 WEIGHT 4: 155/105 WEIGHT 5: 185/135

FRIDAY 7.10.18

COMPTRAIN CLASS PROGRAMMING METCON: “FREE FALL” AMRAP 20: 200 METER RUN 20/14 CALORIE ROW 20 KETTLEBELL SWINGS (53/35) 20 WALL BALLS (14/20)

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