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THURSDAY 3.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "HELMET HAIR" 5 ROUNDS: 5 STRICT HANDSTAND PUSH-UPS 10 STRICT PULL-UPS 100' WALKING LUNGE 20 ABMAT SIT-UPS

WEDNESDAY 3.27.18

COMPTRAIN CLASS PROGRAMMING METCON: "DEAD BROKE" AMRAP 5: BUY-IN: 50/35 CALORIE ROW IMMEDIATELY INTO... 12 DEADLIFTS (185/135) 8 BOX JUMP OVERS (24/20) REST 5 MINUTES AMRAP 5: BUY IN: 35/25 CALORIE ROW IMMEDIATELY INTO... 8 DEADLIFTS (225/155) 8 BOX JUMP OVERS (24/20) REST 5 MINUTES AMRAP 5: BUY IN: 20/15 CALORIE ROW IMMEDIATELY INTO... 4 DEADLIFTS (245/165) 8 BOX JUMP OVERS (24/20)

TUESDAY 3.26.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: SNATCH COMPLEX ON THE MINUTE x 8: 1 SNATCH DEADLIFT 1 SNATCH HIGH PULL 1 POWER SNATCH *BUILD TO A MODERATE COMPLEX METCON: "INNER TUBE" 25-20-15-10-5: POWER SNATCHES (75/55) TOES 2 BAR BURPEES

MONDAY 3.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "WALL-E AMRAP 20: 30 SINGLE ARM DUMBBELL PUSH PRESS (50/35) 30 DOUBLE UNDERS 30 WALLBALLS (20/14) 30 DOUBLE UNDERS

FRIDAY 3.22.19

19.5 FOR TIME: 33-27-21-15-9 THRUSTERS (95/65) CHEST 2 BAR PULL-UPS *TIME CAP 20 MINS

THURSDAY 3.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "GOOD LUCK" TEAMS OF 3 40 MINUTE TIME CAP: PART 1: 5,000 M ROW PART 2: 400 DOUBLE UNDERS 300 WALL BALLS (20/14) 200 POWER SNATCHES (75/55) 100 BAR FACING BURPEES 1 PERSON WORKING ON PART 1, WHILE OTHER 2 PEOPLE TAKE TURNS WORKING ON PART 2, ONE PERSON WORKING AT A TIME. CAN SWITCH WHENEVER YOU LIKE. SCORE IS WHEN BOTH PARTS ARE COMPLETED. IF YOU DON'T COMPLETE IN 40 MINS, THEN SCORE IS NUMBER OF REPS COMPLETED MINUS HOW MANY METERS YOU HAVE LEFT.

WEDNESDAY 3.20.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BENCH PRESS BUILD TO HEAVY SET OF 3 METCON: "DOUBLE PITS TO CHESTY" AMRAP 12: 40 DOUBLE UNDERS 20 PUSH-UPS 10 TOES 2 BAR

TUESDAY 3.19.19

COMPTRAIN CLASS PROGRAMMING METCON: "MEGALODON" TEAMS OF 2: 6 ROUNDS: 12 BOX JUMPS (30/24) 21 DUMBBELL FRONT SQUATS (50's/35's) 500 M ROW *3 ROUNDS EACH, SWITCHING AFTER COMPLETE ROUNDS*

MONDAY 3.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "LOW KEY" AMRAP 12: 9 BURPEE PULL-UPS 18 DUMBBELL SNATCHES (50/35) 27 ABMAT SIT-UPS

FRIDAY 3.15.19

19.1 FOR TIME: 3 ROUNDS OF: 10 SNATCHES (65/95) 12 BAR-FACING BURPEES THEN, REST 3 MINUTES BEFORE CONTINUING WITH: 3 ROUNDS OF: 10 BAR MUSCLE-UPS 12 BAR-FACING BURPEES TIME CAP: 12 MINUTES (INCLUDING 3 MINUTE REST)

THURSDAY 3.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN'S COUNTING CALORIES" 30 MIN AMRAP WITH PARTNER: PARTNER 1 RIDES BIKE FOR MAX CALORIES WHILE PARTNER 2 PERFORMS 1 ROUND OF HELEN: 400 M RUN 21 KETTLEBELL SWINGS (53/35) 12 RING ROWS SWITCH AFTER PARTNER 2 FINISHES RING ROWS. SCORE IS TOTAL CALORIES ON BIKE.

WEDNESDAY 3.13.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT BUILD TO HEAVY SET OF 5 METCON: "JACQUELYN" FOR TIME: 1000 METER ROW 50 WALLBALLS (20/14) 30 TOES 2 BAR

TUESDAY 3.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "BEDTIME" 5 ROUNDS, ON THE 5:00 15 LATERAL BARBELL BURPEES 12 DEADLIFTS (155/105) 9 HANG POWER CLEANS (155/105) 6 PUSH JERKS (155/105)

MONDAY 3.11.19

COMPTRAIN CLASS PROGRAMMING METCON: "CINDY" AMRAP 20: 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS

FRIDAY 3.8.19

19.2 FOR TIME (10 MINUTE TIME CAP): *WITH ONE DUMBBELL* 200' OVERHEAD WALKING LUNGE (50/35) 50 DUMBBELL BOX STEP UPS (50/35) 50 STRICT HANDSTAND PUSH-UPS 200' HANDSTAND WALK

THURSDAY 3.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "THE CHIEF'S PARTNER" MAX ROUNDS IN 4 MINUTES OF: - 3 POWER CLEANS (135/95) - 6 PUSH-UPS - 9 SQUATS REST 1 MINUTE. REPEAT FOR A TOTAL OF 6 CYCLES. PARTNER A PERFORMS FULL ROUND, THEN PARTNER B PERFORMS FULL ROUND, ETC. AFTER REST PERIOD, START WHERE YOU FINISHED AT END OF THE PREVIOUS 4 MINUTE AMRAP. SCORE IS TOTAL ROUNDS PLUS REPS FOR ENTIRE WORKOUT.

WEDNESDAY 3.6.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO A HEAVY SINGLE METCON: "PINS AND NEEDLES" AMRAP 12: 5 STRICT PULL-UPS 10 OVERHEAD SQUATS (95/65) 15 DEADLIFTS (95/65)

TUESDAY 3.5.19

COMPTRAIN CLASS PROGRAMMING METCON: "4-WHEEL DRIVE" 5 ROUNDS: AMRAP 4: 21/15 CALORIE ASSAULT BIKE 15 BURPEE BOX JUMPS (24/20) MAX 1O METER SHUTTLE RUNS IN TIME REMAINING REST 4 MINUTES BETWEEN

MONDAY 3.4.19

COMPTRAIN CLASS PROGRAMMING METCON: "ADELE" 5 ROUNDS: 1 MINUTE CALORIE ROW 1 MINUTE MEDICINE BALL SQUAT CLEANS (20/14) 1 MINUTE ABMAT SIT-UPS 1 MINUTE REST

FRIDAY 3.1.19

19.2 Beginning on an 8-minute clock complete as many reps as possible: 25 T2B/hanging knee-raises 50 double-unders/single-unders 15 squat cleans (135/85)(95/55) 25 T2B/hanging knee-raises 50 double-unders/single-unders 13 squat cleans (185/115)(115/75) If completed before 8 mins, add 4 mins to complete: 25 T2B/hanging knee-raises 50 double-unders/single-unders 11 squat cleans (225/145)(135/95) If completed before 12 mins, add 4 mins to complete: 25 T2B/hanging knee-raises 50 double-unders/single-unders 9 squat cleans (275/175)(155/115) If completed before 16 mins, add 4 mins to complete: 25 T2B/hanging knee-raises 50 double-unders/single-unders 7 squat cleans (315/205)(185/135) *stop @ 2

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