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MONDAY 10.1.18

COMPTRAIN CLASS PROGRAMMING METCON: "GROUND CONTROL" ON THE MINUTE x 16 (4 ROUNDS): MINUTE 1: 15 BURPEES MINUTE 2: 15 KETTLEBELL SWINGS (53/35) MINUTE 3: MAX CALORIE ROW MINUTE 4: REST *SCORE IS CALORIE ACROSS THE 4 ROUNDS*

SATURDAY 9.29.18

COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBURN" FOR TIME: 1 MILE RUN 10 ROUNDS OF "BERGERON BEEP TEST" (75/55) 1 ROUND OF "BERGERON BEEP TEST": 7 THRUSTERS, 7 PULL-UPS, 7 BURPEES

FRIDAY 9.28.18

COMPTRAIN CLASS PROGRAMMING METCON: "TWIST AND SHOUT" AMRAP 14: 1 POWER SNATCH (135/95) 2 OVERHEAD SQUATS (135/95) 3 CLEAN AND JERKS (135/95) 40 DOUBLE UNDERS

THURSDAY 9.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "AMPHIBIOUS" 3 ROUNDS: 200 METER FARMERS CARRY (53's/35's) 400 METER RUN 800 METER ROW

WEDNESDAY 9.26.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO HEAVY SET OF 10 METCON: "CLOTHESLINE" AMRAP 12: 2 PUSH PRESSES (115/80) 2 TOES 2 BAR 2 BOX JUMP OVERS (24/20) 4 PUSH PRESSES (115/80) 4 TOES 2 BAR 4 BOX JUMP OVERS (24/20) ... UP BY (2) REPS UNTIL THE FINISH .

TUESDAY 9.25.18

COMPTRAIN CLASS PROGRAMMING METCON: "FLIP-FLOP" 30-20-10 KETTLEBELL SWINGS (53/35) CALORIE BIKE DIRECTLY INTO... 10-20-30 DEADLIFTS (135/95) CALORIE ROW WOMEN COMPLETE (21/15/9 / 9/15/21) CALORIES ON MACHINES.

MONDAY 9.24.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT 3 SETS OF 5 METCON: "WASABI" FOR TIME: 1,000 METER RUN 40 PULL-UPS 30 FRONT SQUATS (135/95) 20 BARBELL FACING BURPEES

FRIDAY 9.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "OVERTIME" FOR TIME: 200 METER RUN, 21 POWER SNATCHES 200 METER RUN, 21 OVERHEAD SQUATS 200 METER RUN, 15 POWER SNATCHES 200 METER RUN, 15 OVERHEAD SQUATS 200 METER RUN, 9 POWER SNATCHES 200 METER RUN, 9 OVERHEAD SQUATS BARBELL: (95/65)

THURSDAY 9.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "BACK SEAT" AMRAP 18: 30/21 CALORIE ASSAULT BIKE 30 ABMAT SIT-UPS 20 DUMBBELL BOX STEP-UPS (35's/20's TO A 20" BOX)

WEDNESDAY 9.19.18

COMPTRAIN CLASS PROGRAMMING METCON: GWEN CLEAN & JERK 15-12-AND 9 REPS TOUGH AND GO AT FLOOR ONLY. EVEN A RE-GRIP OFF THE FLOOR IS A FOUL. NO DUMPING. USE SAME LOAD FOR EACH SET. REST AS NEEDED BETWEEN SETS.

TUESDAY 9.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "UNDER FIRE" FOR TIME: 400 METER RUN 50 DOUBLE UNDERS 15 TOES 2 BAR 15 PULL-UPS 400 METER RUN 50 DOUBLE UNDERS 12 TOES 2 BAR 12 PULL-UPS 400 METER RUN 50 DOUBLE UNDERS 9 TOES 2 BAR 9 PULL-UPS

MONDAY 9.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "LAST LEGS" TEAMS OF 3: 0:00-5:00 - MAX FRONT SQUATS 5:00-10:00 - MAX CALORIE ROW 10:00-13:00 - REST 13:00-18:00 - MAX BACK SQUATS 18:00-23:00 - MAX CALORIE BIKE SQUAT LOADS INCREASE EVERY 30 REPS 0-30 REPS (115/80) 31-60 (185/135) 61-AMRAP (225/155)

SATURDAY 9.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00-10:00 - 1 MILE RUN, MAX CLEAN AND JERKS (135/95) 10:00-13:00 - REST 13:00-20:00 - 800 METER RUN, MAX POWER SNATCH (115/80) 20:00-23:00 - REST 23:00-27:00 - 400 METER RUN, MAX THRUSTERS (95/65)

FRIDAY 9.14.18

COMPTRAIN CLASS PROGRAMMING METCON: "THE GOOD LIFE" 3 ROUNDS: 500 METER ROW 12 BURPEES 21 BOX JUMPS (24/20)

THRUSDAY 9.13.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: STRICT PRESS HEAVY SET OF 1 PUSH PRESS HEAVY SET OF 3 PUSH JERK HEAVY SET OF 5 METCON: "NONSTOP" AMRAP8: 7/5 CALORIE ASSAULT BIKE 10 WALL BALLS (20/14)

WEDNESDAY 9.12.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY 3 METCON: "DEAD MEAT" FOR TIME: 1 MILE RUN 100 DOUBLE UNDERS 30 DEADLIFTS (185/135) 800 METER RUN 50 DOUBLE UNDERS 20 DEADLIFTS (185/135) 400 METER RUN 25 DOUBLE UNDERS 10 DEADLIFTS (185/135)

TUESDAY 9.11.18

METCON: "ALWAYS REMEMBERED" TEAMS OF 2: BUY-IN: 2001 METER ROW 4 ROUNDS: 9 ROPE CLIMBS 11 BEAR COMPLEXES (135/95) CASH-OUT: 2977 METER ROW BEAR COMPLEX: POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + BACK RACK PUSH PRESS

MONDAY 9.10.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: TURKISH GET-UP BUILD TO MODERATE LOAD ON EACH ARM. *SCORE IS WEIGHT USED. IF ONE ARM WAS LIGHTER, SCORE IS LIGHTER OF THE TWO WEIGHTS.* METCON: "E-BRAKE" 3 ROUNDS: 400 METER RUN 20 ALTERNATING DUMBBELL SNATCHES (50/35) 15/10 CALORIE ASSAULT BIKE

SATURDAY 9.8.18

COMPTRAIN CLASS PROGRAMMING METCON: "CHAIN GANG" TEAMS OF 3: AMRAP 25: 40 CHEST 2 BAR PULL-UPS 50 BARBELL-FACING BURPEES 60 THRUSTERS ROUND 1: 75/55 ROUND 2: 95/65 ROUND 3: 115/80 ROUND 4: 135/95 ROUND 5: 155/105 (AMRAP IN TIME REMAINING)

FRIDAY 9.7.18

COMPTRAIN CLASS PROGRAMMING METCON: "COLD SHOULDER" FOR TIME: 21-18-15-12-9: DUMBBELL STRICT PRESSES (30's/20's) AFTER EACH ROUND: 200 METER SANDBAG RUN (50/35)

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