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WEDNESDAY 10.31.18

COMPTRAIN CLASS PROGRAMMING METCON: "TEAM CEMENT MIXER" TEAMS OF 2 10 ROUNDS TOTAL (5 EACH): 400 M RUN 12 TOES 2 BAR

TUESDAY 10.30.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG POWER CLEAN BUILD TO HEAVY SET OF 3 METCON: "HANGMAN" FOR TIME: 21 HANG POWER CLEANS (135/95) 21 LATERAL BARBELL BURPEES 100 DOUBLE UNDERS 15 HANG POWER CLEANS (135/95) 15 LATERAL BARBELL BURPEES 75 DOUBLE UNDERS 9 HANG POWER CLEANS (135/95) 9 LATERAL BARBELL BURPEES 50 DOUBLE UNDERS

MONDAY 10.29.18

COMPTRAIN CLASS PROGRAMMING METCON: "BLITZEN" 5 ROUNDS: 201/5 CALORIE ROW 10 THRUSTERS (115/80)

FRIDAY 10.26.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SET OF 6-4-2 METCON: "OPTIMUS PRIME" AMRAP 7: WALLBALLS (20/14) ON THE MINUTE: 7 DEADLIFTS (225/155)

THURSDAY 10.25.18

COMPTRAIN CLASS PROGRAMMING METON: "KNUCKLE SANDWICH" FOR TIME: 800 M RUN 30 POWER CLEANS (185/135) 800 M RUN

WEDNESDAY 10.24.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO HEAVY SET OF 3 METCON: "GROUND BREAKING" FOR TIME: 50/35 CALORIE ROW 35 LATERAL BARBELL BURPEES 50 OVERHEAD SQUATS (95/65)

TUESDAY 10.23.18

COMPTRAIN CLASS PROGRAMMING METCON: "BAR KEEPER (PART 1)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 21 CHEST 2 BAR PULL-UPS 21/15 CALORIE ASSAULT BIKE REST 5 MINUTES "BAR KEEPER (PART 2)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 15 TOES 2 BAR 15/10 CALORIE ASSAULT BIKE REST 5 MINUTES "BAR KEEPER (PART 3)" AMRAP 5: BUY-IN: 400 M RUN FOLLOWED BY... 9 PULL-UPS 9/6 CALORIE ASSAULT BIKE

MONDAY 10.22.18

COMPTRAIN CLASS PROGRAMMING METCON: "HANDS DOWN" AMRAP 18: 30 DOUBLE UNDERS 10 DUMBBELL POWER CLEANS 30 DOUBLE UNDERS 10 DUMBBELL HANG SQUAT CLEANS 30 DOUBLE UNDERS 10 DUMBBELL PUSH PRESSES 30 DOUBLE UNDERS 10 DUMBBELL REVERSE LUNGES 30 DOUBLE UNDERS 10 DUMBBELL THRUSTERS DUMBBELLS: (50's/30's)

FRIDAY 10.19.18

COMPTRAIN CLASS PROGRAMMING METCON: "TIGER BLOOD" 3 ROUNDS: 10 CLEAN AND JERKS (135/95) 400 METER RUN

THURSDAY 10.18.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3 SETS OF 5 METCON: "HOKEY POKEY" AMRAP 12: 15 KETTLEBELL SWINGS (70/53) 30 ABMAT SIT-UPS 45 AIR SQUATS

WEDNESDAY 10.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "TAKE FIVE - PART 1" AMRAP 5: BUY-IN: 35/25 CALORIE ASSAULT BIKE DIRECTLY INTO... 12 DEADLIFTS (185/135) 12 LATERAL BARBELL BURPEES REST 5 MINUTES "TAKE FIVE - PART 2" AMRAP 5: BUY-IN: 25/20 CALORIE ASSAULT BIKE DIRECTLY INTO... 9 DEADLIFTS (225/155) 9 LATERAL BARBELL BURPEES REST 5 MINUTES "TAKE FIVE - PART 3" AMRAP 5: BUY-IN: 15/10CALORIE ASSAULT BIKE DIRECTLY INTO... 6 DEADLIFTS (275/185) 6 LATERAL BARBELL BURPEES

TUESDAY 10.16.18

COMPTRAIN CLASS PROGRAMMING METCON: "DOWN & OUT" 21-18-15-12-9: WALL BALLS (20/14) PULL-UPS CALORIE ROW 200 METER RUN* *AFTER EACH ROUND. 5 TOTAL RUNS.

MONDAY 10.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "SQUEAKY WHEEL" AMRAP 15: 60 DOUBLE UNDERS 20/15 CALORIE ASSAULT BIKE 10 PUSH JERKS (165/110)

SATURDAY 10.13.18

COMPTRAIN CLASS PROGRAMMING METCON: “MIND ERASER” AMRAP 20: 7 POWER CLEANS (135/95) 7 BURPEES 200 M RUN

FRIDAY 10.12.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT PAUSE SQUAT BUILD TO HEAVY SINGLE. 5 SECONDS DOWN, 3 SECOND PAUSE IN BOTTOM. METCON: "NINE YARDS" AMRAP 12: 3 THRUSTERS (95/65) 3 TOES 2 BAR 3 CALORIE BIKE 6 THRUSTERS (95/65) 6 TOES 2 BAR 6 CALORIE BIKE 9 THRUSTERS (95/65) 9 TOES 2 BAR 9 CALORIE BIKE ... UP BY (3's) UNTIL FINISH.

THURSDAY 10.11.18

COMPTRAIN CLASS PROGRAMMING METCON: "SURF AND TURF" FOR TIME: 70/50 CALORIE ROW 50 ABMAT SIT-UPS 30 WRECK BAG GROUND TO SHOULDER (70/50) 50 ABMAT SIT-UPS 70/50 CALORIE ROW

WEDNESDAY 10.10.18

COMPTRAIN CLASS PROGRAMMING METCON: "RUN WILD" 3 ROUNDS: 600 METER RUN 21 HANG SQUAT SNATCHES (75/55)

TUESDAY 10.9.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN BUILD TO HEAVY TOUCH AND GO 5-REP METCON: "GUART RAIL - PART 1" AMRAP 3: 9/6 CALORIE ASSAULT BIKE 9 POWER CLEANS (115/80) REST 3 MINUTES "GUARD RAIL - PART 2" AMRAP 3: 9/6 CALORIE ASSAULT BIKE 7 POWER CLEANS (135/95) REST 3 MINUTES "GUARD RAIL - PART 3" AMRAP 3: 9/6 CALORIE ASSAULT BIKE 5 POWER CLEANS (155/105)

MONDAY 10.8.18

COMPTRAIN CLASS PROGRAMMING METCON: "DIRTY 30" FOR TIME: 30 BOX JUMPS (24/20) 30 CHEST TO BAR PULL-UPS 30 KETTLEBELL SWINGS (53/35) 30 FRONT SQUATS (115/80) 30 TOES 2 BAR 30 PUSH PRESS (115/80) 30 DEADLIFTS (115/80) 30 WALL BALLS (20/14) 30 BURPEES 30 DOUBLE UNDERS

SATURDAY 10.6.18

COMPTRAIN CLASS PROGRAMMING METCON: "STOP, DROP, & ROLL" TEAMS OF 3 FOR TIME (30 MINUTE TIME CAP): 1200 METER WRECK BAG RUN (50/70) 140/100 CALORIE ASSAULT BIKE 100 HANG POWER CLEANS (115/80) 80 THRUSTERS (115/80) 60 SQUAT CLEANS (115/80)

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