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THURSDAY 5.30.19

COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00-10:00 - 1 MILE RUN, MAX CLEAN & JERKS (135/95) 10:00-13:00 - REST 13:00-20:00 - 800 METER RUN, MAX POWER SNATCH (115/80) 20:00-23:00 - REST 23:00-27:00 - 400 METER RUN, MAX THRUSTERS (95/65) DURANTE CORE COOLDOWN 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS 10 HOLLOW HOLDS 1:00 REST x5

WEDNESDAY 5.29.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT CLEAN 3-3-3-2-2 HANG SQUAT CLEAN FOR LOAD: #1: 3 REPS #2: 3 REPS #3: 3 REPS #4: 2 REPS #5: 2 REPS METCON: "BEL-AIR" AMRAP 15: 40 DOUBLE UNDERS 20 DUMBBELL HANG CLEAN & JERKS (50/35) 40 DOUBLE UNDERS 20/15 CALORIE ROW

TUESDAY 5.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "JELLY BELLY" 50-40-30-20-10: AB MAT SIT-UPS 25-20-15-10-5: CALORIE ASSAULT BIKE 10-8-6-4-2: DEADLIFTS (275/185)

FRIDAY 5.24.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 4x5 DEADLIFT FOR LOAD: #1: 5 REPS #2: 5 REPS #3: 5 REPS #4: 5 REPS METCON: "JOKER" FOR TIME: 1-2-3-4-5-6-7-8-9-10: TETO BAR 10-9-8-7-6-5-4-3-2-1: DEADLIFTS (225/125)

THURSDAY 5.23.19

COMPTRAIN CLASS PROGRAMMING METCON: "HOT AIR" ON THE 5:00 x 5: 30 AIR SQUATS 20/15 CALORIE ROW 7 POWER SNATCHES (115/80)

WEDNESDAY 5.22.19

COMPTRAIN CLASS PROGRAMMING METCON: "STRICT NICOLE" AMRAP 20: 400 M RUN MAX STRICT PULL-UPS 35/25 CALORIE BIKE REST AS LONG AS NEEDED AFTER THE METCON AND THEN ATTEMPT A MAX EFFORT 35/25 CALORIE BIKE. NOTE IN YOUR SCORE WHICH BIKE (ECHO OR ASSAULT) USED.

TUESDAY 5.21.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT CLEAN 5x3 HANG SQUAT CLEAN FOR LOAD: #1: 3 REPS #2: 3 REPS #3: 3 REPS #4: 3 REPS #5: 3 REPS METCON: "DIRT NAP" 3 ROUNDS: 15 HANG SQUAT CLEANS (115/80) 15 LATERAL BARBELL BURPEES

MONDAY 5.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "FANCY PANTS" FOR TIME: 21 KETTLEBELL SWINGS (70/55) 200 M RUN 21 OVERHEAD SQUATS (95/65) 200 M RUN 15 KETTLEBELL SWINGS (70/55) 200 M RUN 15 OVERHEAD SQUATS (95/65) 200 M RUN 9 KETTLEBELL SWINGS (70/55) 200 M RUN 9 OVERHEAD SQUATS (95/65) 200 M RUN

FRIDAY 5.17.19

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 5.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "DIRT ROAD" 3 ROUNDS: 30 ABMAT SIT-UPS 15/10 CALORIE ASSAULT BIKE 10 STRICT PULL-UPS 200 M FARMER'S CARRY (53/35) 2 ROUNDS: 30 ABMAT SIT-UPS 15/10 CALORIE ASSAULT BIKE 10 STRICT PULL-UPS 200 M FARMER'S CARRY (53/35) 1 ROUND: 30 ABMAT SIT-UPS 15/10 CALORIE ASSAULT BIKE 10 STRICT PULL-UPS

WEDNESDAY 5.15.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT SNATCH 5x1 HANG SQUAT SNATCH FOR LOAD: #1: 1 REP #2: 1 REP #3: 1 REP #4: 1 REP #5: 1 REP METCON: "RUN WILD" 3 ROUNDS: 600 M RUN 30 ALTERNATING DUMBBELL SNATCHES (50/35)

TUESDAY 5.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "UNDERCOVER" 3 ROUNDS: 15 POWER CLEANS (115/80) 20 PUSH-UPS 2 ROUNDS: 27/21 CALORIE ROW 75 DOUBLE UNDERS 1 ROUND: 35/25 CALORIE ASSAULT BIKE DURANTE CORE COOLDOWN 10 HOLLOW ROCKS 10 V-UPS 10 TUCK UPS 10 HOLLOW HOLDS 1:00 REST x5

MONDAY 5.13.19

COMPTRAIN CLASS PROGRAMMING METCON: "WALL STREET" 3 ROUNDS: 800 M RUN 40 KETTLEBELL SWINGS (35/53) 40 WALLBALLS (20/14)

FRIDAY 5.10.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT: BUILD TO HEAVY SET OF 3 METCON: "SMOOTH CRIMINAL" AMRAP 15: 60 DOUBLE UNDERS 30 WALLBALLS (20/14) 15 DEADLIFTS (245/165)

THURSDAY 5.9.19

COMPTRAIN CLASS PROGRAMMING METCON: "TRAIN WRECK" 8 ROUNDS: 40 SECONDS WRECK BAG CLEANS (70/50) 20 SECONDS REST 40 SECONDS BIKE CALORIES 20 SECONDS REST

WEDNESDAY 5.8.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT 5-4-3-2-1 FRONT SQUAT FOR LOAD: #1: 5 REPS @75% #2: 4 REPS @80% #3: 3 REPS @85% #4: 2 REPS @90% #5: 1 REP @95% METCON: "JACK SQUAT" 21-15-9: FRONT SQUATS (135/95) KETTLEBELL SWINGS (70/53) 400 M RUN

TUESDAY 5.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "LEAD FOOT" AMRAP 4: 27/21 CALORIE ROW 27 BURPEES 27 CHEST 2 BAR PULL-UPS REST 4 MINUTES AMRAP 4: 21/15 CALORIE ROW 21 BURPEES 21 TOES TO BAR REST 4 MINUTES AMRAP 4: 15/9 CALORIE ROW 15 BURPEES 15 PULL-UPS

MONDAY 5.6.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: HANG SQUAT SNATCH 2-2-1-1-1 HANG SQUAT SNATCH FOR LOAD: #1: 2 REPS #2: 2 REPS #3: 1 REP #4: 1 REP #5: 1 REP METCON: "ISABEL" FOR TIME: 30 POWER SNATCHES (135/95)

FRIDAY 5.3.19

METCON: "SPACESHIP" TEAMS OF 2: AMRAP 20: PARTER A: 200 METER RUN THEN 20/14 CALORIE ROW PARTNER B: MAX ROUNDS OF STRICT "CINDY" SWITCH AFTER PARTNER A FINISHED ROW. PARTNER A WILL PICK UP ROUNDS OF CINDY WHERE PARTNER B FINISHED, IE PARTNER B DOES 4 PUSHUPS THEN PARTNER A WILL BEGIN WITH 5TH PUSHUP. SCORE IS TOTAL ROUNDS OF CINDY COMPLETED.

THURSDAY 5.2.19

COMPTRAIN CLASS PROGRAMMING METCON: "SKIPPY" ON THE 3:00 x 5 ROUNDS: 15 ABMAT SIT-UPS 30 DOUBLE UNDERS 15 ABMAT SIT-UPS 5 DEADLIFTS BUILD IN LOADING ON THE DEADLIFT. SCORE IS WEIGHTS USED. PUT ROUND TIMES IN NOTES.

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