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THURSDAY 12.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "BELLS AND WHISTLES" AMRAP 15: 400/350 M ROW 20 KETTLEBELL SWINGS (53/35) 100' BEAR CRAWL

WEDNESDAY 12.26.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: SQUAT CLEAN COMPLEX BUILD TO AHEAVY 3-POSITION SQUAT CLEAN: 1 HIGH HANG SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN METCON: "CLEAN SHEET" AMRAP 3: 9/6 CALORIE ASSAULT BIKE 9 POWER CLEANS (95/65) REST 3 MINUTES AMRAP 3: 9/6 CALORIE ASSAULT BIKE 7 HANG SQUAT CLEANS (115/80) REST 3 MINUTES AMRAP 3: 9/6 CALORIE ASSAULT BIKE 5 SQUAT CLEANS (135/95)

FRIDAY 12.21.18

COMPTRAIN CLASS PROGRAMMING METCON: "VADER" 3 ROUNDS: 24/17 CALORIE ROW 21 WALL BALLS (20/14) 18 ALTERNATING DUMBBELL SNATCHES (50/35) 15 LATERAL BURPEES OVER ROWER

THURSDAY 12.20.18

COMPTRAIN CLASS PROGRAMMING METCON: "SPIN CYCLE" 3 ROPE CLIMBS 20/14 CALORIE ASSAULT BIKE 60 DOUBLE UNDERS

WEDNESDAY 12.19.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO HEAVY SET OF 5 METCON: "DEAD ARM" AMRAP 12: 5 STRICT HANDSTAND PUSH UPS 10 OVERHEAD SQUATS (95/65) 15 DEADLIFTS (95/65)

TUESDAY 12.18.18

COMPTRAIN CLASS PROGRAMMING METCON: "DOPAMINE" 15/12 CALORIE ASSAULT BIKE 18/15 CALORIE ROW 21 SHUTTLE SPRINTS (10 METERS)

MONDAY 12.17.18

COMPTRAIN CLASS PROGRAMMING METCON: "BELLY FLOP" 21-15-9: BOX JUMP OVERS (24/20) POWER CLEANS (115/80) CHEST TO BAR PULL-UPS FRONT SQUATS (115/80) LATERAL BARBELL BURPEES PUSH JERKS (115/80)

FRIDAY 12.14.18

METCON: "JOKER" FOR TIME: 1-2-3-4-5-6-7-8-9-10: TOES 2 BAR 10-9-8-7-6-5-4-3-2-1: DEADLIFTS (225/155)

THURSDAY 12.13.18

COMPTRAIN CLASS PROGRAMMING METCON: "ROUND TRIP" 6 ROUNDS, ON THE 3:00: 20/14 CALORIE ROW 40 DOUBLE UNDERS 5-5-4-4-3-3 HANG SQUAT CLEANS CLIMB IN WEIGHT ON THE HANG SQUAT CLEAN. SCORE IS SLOWEST ROUND.

WEDNESDAY 12.12.18

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER SNATCH BUILD TO HEAVY SET OF 5 METCON: "PLAY BALL" 3 ROUNDS: 10 POWER SNATCHES (115/80) 20 BOX JUMP OVERS (24/20) 30 WALL BALLS (20/14)

TUESDAY 12.11.18

METCON: "CRASH COURSE" AMRAP 15: 50 ABMAT SIT-UPS 40/30 CALORIE ASSAULT BIKE 30 CHEST 2 BAR PULL-UPS 20 WRECK BAG OVER THE SHOULDER (70/50)

FRIDAY 12.7.18

METCON: "TEAM BARBARA" TEAMS OF 2 AMRAP 20: 20 PULL-UPS 30 PUSH-UPS 40 SIT-UPS 50 SIR SQUATS

WEDNESDAY 12.5.18

METCON: "RUGRATS" ON THE 4:00 x 5 ROUNDS: 9 BURPEE BOX JUMP OVERS (24/20) 15 DUMBBELL FRONT SQUATS (50's/30's) 15/12 CALORIE ASSAULT BIKE SCORE IS SLOWEST ROUND.

TUESDAY 12.4.18

STRENGTH: PUSH JERK BUILD TO HEAVY 5-4-3-2-1 METCON: "DOWN TIME" AMRAP 7: 3 DEADLIFTS, 3 HANG POWER CLEANS, 3 PUSH JERKS (115/80) 6 DEADLIFTS, 6 HANG POWER CLEANS, 6 PUSH JERKS (115/80) 9 DEADLIFTS, 9 HANG POWER CLEANS, 9 PUSH JERKS (115/80) ... CLIMB BY 3 REPS UNTIL THE FINISH

MONDAY 12.3.18

METCON: "JUMP START" FOR TIME: 60 DOUBLE UNDERS 30 DUMBBELL SNATCHES (50/35 60 DOUBLE UNDERS 30/21 CALORIE ROW 60 DOUBLE UNDERS 30 TOES 2 BAR 60 DOUBLE UNDERS 30/21 CALORIE ROW 60 DOUBLE UNDERS 30 DUMBBELL SNATCHES (50/35)

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