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MONDAY 7.1.19

COMPTRAIN CLASS PROGRAMMING METCON: "FISH OUT OF WATER" 2000M ROW DIRECTLY INTO... 10 ROUNDS OF "HEAVY CHIEF" 3 POWER CLEANS (155#/105#) 6 PUSH UPS 9 AIR SQUATS

SATURDAY 6.29.19

COMPTRAIN CLASS PROGRAMMING METCON: "SHAKE WEIGHT" 800M RUN 21 TOES-2-BAR 30 DB SNATCHES (50#/35#) X3 OR "CHUTES & LADDERS" 15:00 AMRAP BUY IN = 75/50 CALORIE BIKE THEN... 3 WALL BALLS + 3 BURPEES 6 WALL BALLS + 6 BURPEES 9 WALL BALLS + 9 BURPEES ...UP BY 3'S UNTIL TIME CAP...

FRIDAY 6.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "SICKO MODE" MALES = 21-15-9 FEMALES = 15-12-9 CALORIE ROW CALORIE BIKE DIRECTLY INTO... 21 HANG SQUAT CLEAN THRUSTERS (135#/95#)

THURSDAY 6.27.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SETS OF 3-2-1 METCON: "SHRUTE FARMS" 14:00 AMRAP 100M FARMERS CARRY (50#/30#) 30 ABMAT SIT UPS 100M FARMERS CARRY 15 DEADLIFTS (205#/145#)

WEDNESDAY 6.26.19

COMPTRAIN CLASS PROGRAMMING METCON: "NANCY" 400M RUN 15 OVERHEAD SQUATS (95#/65#) X5 SKILL: "HANDSTAND WORK & BENT OVER ROWS" 10:00 ALTERNATING EMOM EVEN MINUTES = HANDSTAND WORK ODD MINUTES = SINGLE ARM KB OR DB ROW

TUESDAY 6.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "WATER BREAK" 4:00 AMRAP 27 HANG POWER CLEANS (95#/65#) 27 BURPEES OVER THE ROWER 27/21 CALORIE ROW REST 4:00 4:00 AMRAP 21 HANG POWER CLEANS (115#/85#) 21 BURPEES OVER THE ROWER 21/15 CALORIE ROW 4:00 REST 4:00 AMRAP 15 HANG POWER CLEANS (135#/95#) 15 BURPEES OVER THE ROWER 15/12 CALORIE ROW

MONDAY 6.24.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT BUILD TO A HEAVY FRONT SQUAT COMPLEX 1 PAUSING FRONT SQUAT + 1 FRONT SQUAT METCON: "JACK DANIELS" 1000M RUN 50 THRUSTERS (45#/35#) 30 PULL UPS

SATURDAY 6.22.19

COMPTRAIN CLASS PROGRAMMING METCON: "WATERMELON" 500M ROW 25 WALL BALLS (20#/14#) 25 KETTLEBELL SWINGS (70#/55#) X4

FRIDAY 6.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "EL NINO" 1 MILE RUN 50 DUMBBELL SNATCHES (50#/35#) 400M WRECK BAG RUN (50#/35#) 30 PULL UPS 20 BURPEE BOX JUMPS (24"/20")

THURSDAY 6.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "MANO Y MANO" CLASS DIVIDES INTO 2 TEAMS TEAM 1: ROW FOR CALORIES TEAM 2: 400M BUTCHER PUSH X3

WEDNESDAY 6.19.19

COMPTRAIN CLASS PROGRAMMING OLY: SNATCH COMPLEX BUILD TO A HEAVY SNATCH COMPLEX: 1 HANG POWER SNATCH 2 POWER SNATCHES 3 OVERHEAD SQUATS METCON: "BARTENDER" 10:00 AMRAP 12 DEADLIFTS (115#/85#) 9 OVERHEAD SQUATS (115#/85#) 6 HANG POWER SNATCHES (115#/85#)

TUESDAY 6.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3 SKILL: "STRICT RING DIPS & DOUBLE OVERHEAD KETTLEBELL CARRY" ALTERNATING EVERY MINUTE ON THE MINUTE: EVEN MINUTES = STRING RING DIPS ODD MINUTE = DOUBLE OVERHEAD KETTLEBELL CARRY

MONDAY 6.17.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3 SETS OF 6 REPS METCON: "ESCAPE FROM WONDERLAND" 75 DOUBLE UNDERS 50 AIR SQUATS 25/18 CALORIE ROW X3

SATURDAY 6.15.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SETS OF 5-3-1 METCON: "FALL BACK" 15-12-9-6-3 DEADLIFTS (185#/135#) BARBELL FACING BURPEES

FRIDAY 6.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "RUSH HOUR" ON THE 4:00 X 5 ROUNDS: 14/10 CALORIE BIKE 10 LATERAL BARBELL BURPEES 5 POWER SNATCHES (135/95)

THURSDAY 6.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "PHARMACY" 100' WALKING LUNGE 30 ABMAT SIT UPS 12 DUMBBEL POWER CLEANS (50#/35#) X5

WEDNESDAY 6.12.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 3 METCON: "CHEST HAIR" 25 THRUSTERS (95#/65#) 400M RUN 25 CHEST-2-BAR PULL UPS 400M RUN 25 THRUSTERS (95#/65#)

TUESDAY 6.11.19

COMPTRAIN CLASS PROGRAMMING SKILL: "STRICT RING DIPS / DOUBLE OVERHEAD KETTLEBELL CARRY" ALTERNATING EVERY MINUTE ON THE MINUTE: EVEN MINUTES = STRING RING DIPS ODD MINUTE = DOUBLE OVERHEAD KETTLEBELL CARRY METCON: "THE GOOD LIFE" 500M ROW 12 BURPEES 21 BOX JUMPS (24"/20") X3

MONDAY 6.10.19

COMPTRAIN CLASS PROGRAMMING OLYPMIC LIFTING: "HANG SQUAT CLEAN" EVERY 2 MINUTES ON THE MINUTE: 2-2-1-1-1 *WORKING UP TO A HEAVY SINGLE FOR THE DAY METCON: "HIGH HEELS" 9:00 AMRAP 10 HANG SQUAT CLEANS (95#/65#) 30 DOUBLE UNDERS

FRIDAY 6.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "DECK OF CARDS" FOR TIME: 52 CARDS HEARTS: KETTLEBELL SWINGS (53/35) SPADES: BURPEES CLUBS: ABMAT SIT-UPS DIAMONDS: GOBLET SQUATS (53/35) ACES: 200 M RUN *FACE CARDS ARE 10 REPS*

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