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WEDNESDAY 7.31.19

COMPTRAIN CLASS PROGRAMMING METCON: "NINJA TURTLE" EVERY 4:00 X 5 ROUNDS: 3 CHEST-2-BAR PULL UPS 6 TOES-2-BAR 9 DEADLIFTS (225#/155#) 12/9 CALORIE ASSAULT BIKE

TUESDAY 7.30.19

COMPTRAIN CLASS PROGRAMMING METCON: "KELLY ROWLAND" 50/35 CALORIE ROW 3 ROUNDS OF "KELLY" 50/35 CALORIE ROW 1 ROUND OF KELLY: 400M RUN 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#)

MONDAY 7.29.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: SHOULDER PRESS 10:00 EMOM 5 X 5 5 X 3 METCON: "BEEF JERKY" 12:00 AMRAP 21 KETTLEBELL SWINGS (55#/35#) 14 KETTLEBELL REVERSE LUNGES (55#/35#) 7 PUSH JERKS (165#/115#)

SATURDAY 7.27.19

COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBURN" 1 MILE RUN 10 ROUNDS OF "BERGERON BEEP TEST" (75#/55#)

FRIDAY 7.26.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH BUILD TO A HEAVY 3-POSITION SNATCH COMPLEX METCON: "HOP SCOTCH" 10 POWER SNATCHES (95#/65#) 10 BOX JUMP OVERS (24"/20") X5

THURSDAY 7.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "AIR BNB" 1:00 ABMAT SIT UPS 1:00 CALORIE BIKE 1:00 AIR SQUATS 1:00 REST X5

WEDNESDAY 7.24.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS WORK UP TO A HEAVY SET OF 3 REPS METCON: "TRAIL BLAZER" 800M RUN 80 DOUBLE UNDERS 21 PUSH PRESS (115#/85#) X3

TUESDAY 7.23.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN COMPLEX 1 HANG POWER CLEAN + 1 POWER CLEAN WORK UP TO A HEAVY COMPLEX METCON: "NOWHERE FAST" 50 POWER CLEANS (155#/105#) *5 TOES-2-BAR EVERY MINUTE ON THE MINUTE **START THE WORKOUT WITH TOES-2-BAR

MONDAY 7.22.19

COMPTRAIN CLASS PROGRAMMING METCON: "HOT SAUCE" 3:00 AMRAP: 21/15 CALORIE ROW 21 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (75#/55#) 3:00 REST 3:00 AMRAP 18/13 CALORIE ROW 18 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (95#/65#) 3:00 REST 3:00 AMRAP 15/11 CALORIE ROW 15 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (115#/85#) 3:00 REST 3:00 AMRAP 12/9 CALORIE ROW 12 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (135#/95#)

SATURDAY 7.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "BROKEN ROAD" 15 KETTLEBELL SWINGS (53#/35#) 15/12 CALORIE BIKE X5 DIRECTLY INTO... 20 ABMAT SIT UPS 200M RUN X5

FRIDAY 7.19.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH WORK UP TO A HEAVY SET OF 2 REPS METCON: "SCARFACE" 8 POWER SNATCHES (115#/85#) 8 BAR FACING BURPEES X6

THURSDAY 7.18.19

COMPTRAIN CLASS PROGRAMMING METCON: "SKYSCRAPER" 6:00 AMRAP 2 ROPE CLIMBS 6 HANG POWER CLEANS (165#/115#) 12/9 CALORIE BIKE 6:00 REST 6:00 AMRAP 2 ROPE CLIMBS 6 HANG POWER CLEANS (135#/95#) 12/9 CALORIE BIKE FINISHER: 1:00 MAX CALORIE ECHO BIKE

WEDNESDAY 7.17.19

COMPTRAIN CLASS PROGRAMMING METCON: "METER MAID" 200M RUN 27 WALL BALLS (20#/14#) 27 BOX JUMPS (24"/20") 200M RUN 21 WALL BALLS 21 BOX JUMPS 200M RUN 15 WALL BALLS 15 BOX JUMPS 200M RUN 9 WALL BALLS 9 BOX JUMPS 200M RUN

TUESDAY 7.16.19

COMPTRAIN CLASS PROGRAMMING METCON: ROWING TIME TRIAL 2000M ROW OPTIONAL SKILL EMOM: OVERHEAD & FARMERS CARRY 8:00 EMOM

MONDAY 7.15.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 3 REPS METCON: "TAILSPIN" 14:00 AMRAP 15 THRUSTERS (95#/65#) 30 DOUBLE UNDERS 15 CHEST-2-BAR PULL UPS 30 DOUBLE UNDERS

SATURDAY 7.13.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BENCH PRESS BUILD TO A HEAVY SET OF 7 REPS METCON: "MIND ERASER" 20:00 AMRAP 7 POWER CLEANS (135#/95#) 7 BURPEES 200M RUN

FRIDAY 7.12.19

FREE FRIEND FRIDAY COMPTRAIN CLASS PROGRAMMING TEAM METCON (TEAMS OF 2): "BFF" 25:00 AMRAP 3-6-9-21-15...ETC... CALORIE ROW KETTLEBELL SWINGS (55#/35#) WALL BALLS (20#/14#) *PARTNERS SWITCH AFTER FULL ROUNDS

THURSDAY 7.11.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO A HEAVY SET OF 5 REPS METCON: "BAR RESCUE" 21 DEADLIFTS 12 PUSH PRESS X5 (115#/85#)

WEDNESDAY 7.10.19

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE HEADER" BUY IN = 35/25 CALORIE BIKE 50-40-30-20-10 DOUBLE UNDERS ABMAT SIT UPS CASH OUT = 35/25 CALORIE BIKE

TUESDAY 7.9.19

COMPTRAIN CLASS PROGRAMMING METCON: "RUN DMC" 200M RUN 10 CHEST-2-BAR PULL UPS 200M RUN 10 DUMBBELL SNATCHES (70#/50#) X4

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