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THURSDAY 2.22.19

COMPTRAIN CLASS PROGRAMMING FREE FRIEND FRIDAY! METCON: TEAMS OF 2 AMRAP 20: BUY IN: 400 M SANDBAG CARRY THEN, WITH REMAINING TIME AND WITH ONE PARTNER WORKING AT A TIME, COMPLETE AS MANY ROUNDS/REPS AS POSSIBLE OF THE FOLLOWING... 50 RUSSIAN KETTLEBELL SWINGS 40 CALORIE ASSAULT BIKE 30 BURPEES

WEDNESDAY 2.27.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: 3-POSITION POWER SNATCH BUILD TO MODERATE COMPLEX METCON: "OVERHAUL" FOR TIME: 50 BOX JUMP OVERS (24/20) 40 PULL-UPS 30 POWER SNATCHES (115/80)

TUESDAY 2.26.19

COMPTRAIN CLASS PROGRAMMING METCON: "FACE OFF" 5 ROUNDS, ON THE 4:00: 9 DEADLIFTS (225/155) 12 BARBELL-FACING BURPEES 15/12 CALORIE ASSAULT BIKE

MONDAY 2.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "THIS ONE" AMRAP 15: 45 ABMAT SIT-UPS 30 DUMBBELL HANG CLEAN & JERKS (50/35) 15 DUMBBELL GOBLET SQUATS (50/35)

THURSDAY 2.21.19

COMPTRAIN CLASS PROGRAMMING METCON: TABATA SOMETHING ELSE COMPLETE 32 INTERVALS OF 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST WHERE - THE FIRST INTERVAL IS PULL-UPS - THE SECOND INTERVAL IS PUSH-UPS - THE THIRD INTERVAL IS SIT-UPS - THE FOURTH INTERVAL IS AIR SQUATS - THE FIFTH INTERVAL IS BACK TO PULL-UPS -...AND SO ON FOR 32 INTERVALS... ATHLETES SHOULD CYCLE THROUGH ALL 4 MOVEMENTS A TOTAL OF 8 TIMES. USE A FUNNING CLOCK AND SCORE TOTAL REPS COMPLETED.

WEDNESDAY 2.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE PLAY" AMRAP 15: 5 POWER SNATCHES (115/80) 10 OVERHEAD SQUATS (115/80) 15 HANG POWER CLEANS (115/80) 20/15 CALORIE ROW 50 DOUBLE UNDERS

TUESDAY 2.19.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO A HEAVY SET OF 3 METCON: “DEAD AHEAD” 4 ROUNDS: 21 DEADLIFTS (135/95) 15 BOX JUMP OVERS (24/20) 9 PUSH JERKS (135/95)

MONDAY 2.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "MEATBALL" FOR TIME: 75 WALLBALLS 35/25 CALORIE ASSAULT BIKE 10 ROUNDS OF "STRICT CINDY" CINDY: 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS

SATURDAY 2.16.19

COMPTRAIN CLASS PROGRAMMING METCON: EVA: 5 ROUNDS FOR TIMW OF: 800m RUN 30 KETTLEBELL SWINGS 30 PULL-UPS

THURSDAY 2.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "BLOODSHOT" 5 ROUNDS: 20 KETTLEBELL SWINGS (53/35) 20 ABMAT SIT-UPS 20 WALLBALLS (20/14)

WEDNESDAY 2.13.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO A HEAVT SET OF 3 METCON: “SQUEAKY WHEEL” AMRAP 15: 60 DOUBLE UNDERS 20/15 CALORIE BIKE 10 PUSH JERKS (165/110)

TUESDAY 2.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "TOP HEAVY" AMRAP 18: 9 POWER CLEANS (155/105) 12 STRICT HANDSTAND PUSH-UPS 9 FRONT SQUATS (155/105) 12 STRICT PULL-UPS

MONDAY 2.11.19

COMPTRAIN CLASS PROGRAMMING METCON: "SHUT DOWN" ON THE 4:00 x 6 ROUNDS: 12 DUMBBELL POWER SNATCHES (50/35) 12 BURPEES OVER DUMBBELL 12 x 10 METER SHUTTLES SCORE IS SLOWEST ROUND

FRIDAY 2.8.19

COMPTRAIN CLASS PROGRAMMING METCON: "TWENTY-SOMETHING" AMRAP 20: 30 OVERHEAD SQUATS (95/65) 30 BOX JUMPS (24/20) 30 TOES 2 BAR 30/21 CALORIE ROW

THURSDAY 2.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "CROP TOP" 5 ROUNDS: 21 WALLBALLS (20/14) 200' FARMERS CARRY (53's/35's) 9 STRICT HANDSTAND PUSH-UPS

WEDNESDAY 2.6.19

COMPTRAIN CLASS PROGRAMMING METCON: “SOLE CYCLE” AMRAP 5: 15 BARBELL FACING BURPEES 21 POWER CLEANS (155/105) 21/15 CALORIE ASSAULT BIKE REST 5 MINUTES AMRAP 5:15 BARBELL FACING BURPEES 21 POWER CLEANS (135/95) 21/15 CALORIE ASSAULT BIKE REST 5 MINUTES AMRAP 5:15 BARBELL FACING BURPEES 21 POWER CLEANS (115/85) 21/15 CALORIE ASSAULT BIKE REST 5 MINUTES

TUESDAY 2.5.19

COMPTRAIN CLASS PROGRAMMING METCON: "DUBBLE BUBBLE" AMRAP 15: 25 DOUBLE UNDERS 5 POWER SNATCHES (135/95) 25 DOUBLE UNDERS 5 BAR MUSCLE-UPS

MONDAY 2.4.19

COMPTRAIN CLASS PROGRAMMING: STRENGTH: FRONT SQUAT BUILD TO HEAVY SINGLE METCON: "FUNNY BONE" 21-15-9: KETTLEBELL SWING (70/53) BOX JUMP OVERS (24/20) FRONT SQUATS (135/95)

SATURDAY 2.2.19

COMPTRAIN CLASS PROGRAMMING METCON: "OVER EASY" FOR TIME: 50/35 CALORIE ASSAULT BIKE DIRECTLY INTO... 3 ROUNDS: 21 CHEST 2 BAR PULL-UPS 15 OVERHEAD SQUATS (115/80) 9 POWER CLEAN & JERKS (115/80)

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