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FRIDAY 2.1.19

COMPTRAIN CLASS PROGRAMMING METCON: "WET FLOOR" IN TEAMS OF 2: AMRAP 20: 75 WALLBALLS (20/14) 60 ABMAT SIT-UPS 45/30 CALORIE ROW 30 BURPEE BOX JUMPS (24/20)

THURSDAY 1.31.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: SNATCH COMPLEX ON THE MINUTE x 10: 1 HANG POWER SNATCH + 1 POWER SNATCH METCON: "RANDY" FOR TIME: 75 POWER SNATCHES (55/75)

WEDNESDAY 1.30.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: TEMPO PAUSING BACK SQUAT 5 SETS OF 2 7 SECONDS DOWN. 3 SECOND PAUSE. METCON: "AFTER PARTY" 1-2-3-4-5-6-7-8-9-10 DUMBBELL FRONT SQUATS (50's/35's) AFTER EACH ROUND: 30 DOUBLE UNDERS

TUESDAY 1.29.19

COMPTRAIN CLASS PROGRAMMING METCON: "HANGNAIL" AMRAP 16: 30 DUMBBELL HAND CLEAN AND JERKS (50/35) 25/18 CALORIE ASSAULT BIKE 20 LATERAL BARBELL BURPEES 15 DEADLIFTS (245/165)

MONDAY 1.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "LIFE JACKET" AMRAP 5: 27/20 CALORIE ROW 27 THRUSTERS (115/80) 27 CHEST 2 BAR PULL-UPS REST 5 MINUTES AMRAP 5: 21/15 CALORIE ROW 21 THRUSTERS (95/65) REST 5 MINUTES AMRAP 5: 15/10 CALORIE ROW 15 THRUSTERS (75/55) 15 PULL-UPS

SATURDAY 1.26.19

COMPTRAIN CLASS PROGRAMMING METCON: "BIRD BOX" TEAMS OF 3: FOR TIME: 100/70 CALORIE ROW 75 BOX JUMP OVERS (24/20) 50 POWER SNATCHES (135/95) 15 ROPE CLIMBS 50 POWER SNATCHES (115/80) 75 BOX JUMP OVERS (24/20) 100/70 CALORIE ROW

FRIDAY 1.25.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT CLEAN BUILD TO A HEAVY SINGLE METCON: "TOP DOWN" FOR TIME: 50 BURPEES 40/30 CALORIE ASSAULT BIKE 30 HANG SQUAT CLEANS (115/80)

THURSDAY 1.24.19

COMPTRAIN CLASS PROGRAMMING METCON: "NO BRAINER" ON THE 3:00 x 5 ROUNDS: 21 PLATE HOPS 12 SHUTTLE SPRINTS 6 DEADLIFTS BUILD IN LOADING ON THE DEADLIFT.

WEDNESDAY 1.23.19

METCON: "GIRL POWER" AMRAP 18: 21/15 CALORIE ASSAULT BIKE 3 ROUNDS OF "CINDY" 10 POWER SNATCHES (115/80)

TUESDAY 1.22.19

COMPTRAIN CLASS PROGRAMMING METCON: "LAYUP" 50-40-30-20-10: DOUBLE UNDERS ABMAT SIT-UPS DIRECTLY INTO... 5-10-15-20-25: KETTLEBELL SWINGS (53/35) WALLBALLS (20/14)

MONDAY 1.21.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH JERK BUILD TO HEAVY SET OF 3 METCON: "GO FISH" FOR TIME: 1,000 M ROW DIRECTLY INTO... 3 ROUNDS: 21 DEADLIFTS (135/95) 15 LATERAL BARBELL BURPEES 9 PUSH JERKS (135/95)

SATURDAY 1.19.19

COMPTRAIN CLASS PROGRAMMING METCON: "ROAD RASH" 5 ROUNDS )ON THE 5:00): 5 DUMBBELL HANG CLEAN AND JERK (LEFT ARM) 5 DUMBBELL HANG CLEAN AND JERK (RIGHT ARM) 10 ALTERNATING DUMBBELL POWER SNATCHES 10 CHEST 2 BAR PULL-UPS 15/10 CALORIE ASSAULT BIKE

FRIDAY 1.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "SEA LEGS" 3 ROUNDS: 500 M ROW 12 FRONT SQUATS (155/105) 21 BOX JUMP OVERS (24/20)

THURSDAY 1.17.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: STRICT PRESS BUILD TO HEAVY SETS OF 5-3-1 METCON: "BODY ARMOR" AMRAP 13: 10 STRICT TOES 2 BAR 10 STRICT PRESSES (95/65) 100' WALKING LUNGE

WEDNESDAY 1.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "FRANK THE TANK" AMRAP 5: BUY-IN: 50 WALLBALLS 12 DEADLIFTS (185/135) 12 LATERAL BARBELL BURPEES REST 5 MINUTES AMRAP 5: BUY-IN: 35 WALLBALLS 9 DEADLIFTS (225/155) 9 LATERAL BARBELL BURPEES REST 5 MINUTES AMRAP 5: BUY-IN: 20 WALLBALLS 6 DEADLIFTS (275/185) 6 LATERAL BARBELL BURPEES

TUESDAY 1.15.19

COMPTRAIN CLASS PROGRAMMING METCON: "CHAIN REACTION" 3 ROUNDS: 21/15 CALORIE ASSAULT BIKE 21 PULL-UPS DIRECTLY INTO... 3 ROUNDS: 9 POWER CLEANS (115/80) 9 PUSH JERKS (115/80)

MONDAY 1.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DATE" AMRAP 15: 15 HANG POWER SNATCHES (95/65) 60 DOUBLE UNDERS 15 OVERHEAD SQUATS (95/65) 30/21 CALORIE ROW

SATURDAY 1.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "SPEED BUMP" TEAMS OF 3 FOR TIME (30 MINUTE TIME CAP): 2 ROUNDS: 30 BAR-FACING BURPEES 30 HANG SQUAT CLEANS (95/65) 30 TOES 2 BAR 30 THRUSTERS (95/65) 100/75 CALORIE ASSAULT BIKE 2 ROUNDS: 30 BAR-FACING BURPEES 30 HANG SQUAT CLEANS (115/80) 30 TOES 2 BAR 30 THRUSTERS (115/80) 100/75 CALORIE ASSAULT BIKE 2 ROUNDS: 30 BAR-FACING BURPEES 30 HANG SQUAT CLEANS (135/95) 30 TOES 2 BAR 30 THRUSTERS (135/95)

FRIDAY 1.11.19

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT GONE BAD" 3 ROUNDS: 1 MINUTE WALLBALLS (20/14) 1 MINUTE SUMO DEADLIFT HIGH PULLS (75/55) 1 MINUTE BOX JUMPS (20") 1 MINUTE PUSH PRESS (75/55) 1 MINUTE CALORIE ROW 1 MINUTE REST

THURSDAY 1.10.19

COMPTRAIN CLASS PROGRAMMING METCON: "LAYAWAY" AMRAP 15: 30 ABMAT SIT-UPS 20 x 10 METER SHUTTLE SPRINTS 10 ALTERNATING DUMBBELL SNATCHES (70/50)

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