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SATURDAY 12.1.18

“CLEAN HOUSE” 5 ROUNDS (In a 4 Minute Window): 400 M RUN 1 ROUND OF “CINDY” MAX SQUAT CLEANS (135/95) IN REMAINING TIME 2 MINUTES BETWEEN ROUNDS 1 ROUND OF CINDY 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS

FRIDAY 11.30.18

METCON: "SORE EYES" AMRAP 20: 20 WALLBALLS (20/14) 20 POWER SNATCHES (75/55) 20 BOX JUMPS (24/20) 20 PUSH PRESSES (75/55) 20/14 CALORIE ROW

THURSDAY 11.29.18

METCON: "ARM CANDY" 6 ROUNDS: 15/12 CALORIE ASSAULT BIKE 12 BURPEES 100 METER FARMERS CARRY (53's/35's)

WEDNESDAY 11.28.18

METCON: "LAST CALL" (PART 1) TEAMS OF 3 AMRAP 7: 50 BENCH PRESS (135/95) 50 BENCH PRESS (155/105) AMRAP BENCH PRESS (185/135) REST 3 MINUTES "LAST CALL" (PART 2) 50 HANG SQUAT CLEANS (115/80) 50 HANG SQUAT CLEANS (135/95) AMRAP HANG SQUAT CLEANS (155/105) REST 3 MINUTES "LAST CALL" (PART 3) 50 DEADLIFTS (185/135) 50 DEADLIFTS (225/255) AMRAP DEADLIFTS (275/185)

TUESDAY 11.27.18

METCON: “CRISS CROSS” AMRAP 15: 30 DOUBLE UNDERS 15 POWER CLEANS (115/80) 30 DOUBLE UNDERS 15 TOES TO BAR

MONDAY 11.26.18

METCON: "FREEDOM SAUCE" (PART 1) AMRAP 3: 21 OVERHEAD SQUATS (95/65) 21 BURPEES OVER THE ERG MAX CALORIE ROW REST 3 MINUTES "FREEDOM SAUCE" (PART 2) AMRAP 3: 18 OVERHEAD SQUATS (115/80) 18 BURPEES OVER THE ERG MAX CALORIE ROW REST 3 MINUTES "FREEDOM SAUCE" (PART 3) AMRAP 3: 15 OVERHEAD SQUATS (135/95) 15 BURPEES OVER THE ERG MAX CALORIE ROW REST 3 MINUTES "FREEDOM SAUCE" (PART 4) AMRAP 3: 12 OVERHEAD SQUATS (155/105) 12 BURPEES OVER THE ERG MAX CALORIE ROW

SATURDAY 11.24.18

METCON: "FAIR SHARE" TEAMS OF 3 2 ROUNDS FOR TIME (30 MINUTE CAP): 200 M RUN (EACH) 100 DUMBBELL SNATCHES (50/35) 200 M RUN (EACH) 100 BOX JUMP OVERS (24/20) 200 M RUN (EACH) 100 THRUSTERS (95/65)

FRIDAY 11.23.18

METCON: "LOOSE CANNON" 3 ROUNDS: 3 MINUTE CALORIE ROW 2 MINUTE CALORIE BIKE 1 MINUTE SIT-UPS REST 2 MINUTES BETWEEN ROUNDS

WEDNESDAY 11.21.18

COMPTRAIN CLASS PROGRAMMING METCON: CHRISTINE 3 ROUNDS FOR TIME - ROW 500 M - 12 DEADLIFTS (BODYWEIGHT) - 21 BOX JUMPS (24"/20")

TUESDAY 11.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "FULL COUNT" 30-25-20-15-10 KETTLEBELL SWINGS (53/35) AFTER EACH SET: 13/10 CALORIE ASSAULT BIKE 200 METER WRECK BAG RUN (50/35)

MONDAY 11.19.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: MACHO MAN COMPLEX BUILD TO HEAVY COMPLEX: 3 POWER CLEANS 3 FRONT SQUATS 3 PUSH JERKS METCON: "RANDY SAVAGE" AMRAP 12: 3 ROUNDS OF MACHO MAN (135/95) 15 TOES TO BAR MACHO MAN: 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

FRIDAY 11.16.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SET OF 6-4-2 METCON: "SMOOTH CRIMINAL" AMRAP 15: 60 DOUBLE UNDERS 30 WALLBALLS (20/14) 15 DEADLIFTS (245/165)

THURSDAY 11.15.18

COMPTRAIN CLASS PROGRAMMING METCON: "PILOCARPINE" 5 ROUNDS: 25/18 CALORIE ROW 12 DUMBBELL SNATCHES (70/50) 3 ROPE CLIMBS

WEDNESDAY 11.14.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PAUSING FRONT SQUAT BUILD TO HEAVY SINGLE WITH 3 SECOND PAUSE METCON: "BREAKING BAD" 5 ROUNDS: 200 M RUN 2-4-6-8-10 FRONT SQUATS (165/110)

TUESDAY 11.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "RUSH HOUR" ON THE 4:00 X 5 ROUNDS 15/12 CALORIE ASSAULT BIKE 12 LATERAL BARBELL BURPEES 6 POWER SNATCHES (135/95)

MONDAY 11.12.18

COMPTRAIN CLASS PROGRAMMING METCON: JACKIE FOR TIME: 1000 M ROW 50 THRUSTER 45/35# 30 PULL-UPS

FRIDAY 11.9.18

COMPTRAIN CLASS PROGRAMMING METCON: "COVER GIRL" AMRAP 18: 5 ROUND BUY-IN 200 M RUN 10 OVERHEAD SQUATS (95/65) IN TIME REMAINING: MAX ROUNDS "CINDY"

THURSDAY 11.8.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: PAUSING POWER CLEAN BUILD TO HEAVY DOUBLE. 2 SECOND PAUSE AT THE KNEE. METCON: "20 FOR 7" AMRAP 7: 20 DOUBLE UNDERS, 1 POWER CLEAN (155/105) 20 DOUBLE UNDERS, 2 POWER CLEANS (155/105) 20 DOUBLE UNDERS, 3 POWER CLEANS (155/105) ... UP BY (1) POWER CLEAN UNTIL FINISH

WEDNESDAY 11.7.18

COMPTRAIN CLASS PROGRAMMING METCON: "WRECKING CREW" 5 ROUNDS (25 MINUTE CAP): 100 M WRECK BAG RUN (100/70) 200 METER RUN 40/30 CALORIE ROW PARTNER 1 RUNS 100 M WITH WRECK BAG, THEN PARTNER 2. PARTNER 1 RUNS 200 M, THEN PARTNER 2. SHARING 1 ROWER, SPLIT THE CALORIES AS DESIRED.

TUESDAY 11.6.18

COMPTRAIN CLASS PROGRAMMING METCON: "STICK UP" AMRAP 20: 10 THRUSTERS (135/95) 15 CHEST 2 BAR PULL-UPS 20/15 CALORIE ASSAULT BIKE

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