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SATURDAY 8.31.19

COMPTRAIN CLASS PROGRAMMING METCON: "THREE STOOGES" TEAM WORKOUT (3 ATHLETES) 100/70 CALORIE ROW 100 BOX JUMP OVERS (24"/20") 100 POWER SNATCHES (95#/65#) 10 ROPE CLIMBS 100 POWER SNATCHES (75#/55#) 100 BOX JUMP OVERS (24"/20") 100/70 CALORIE ROW

FRIDAY 8.30.19

COMPTRAIN CLASS PROGRAMMING OLY: CLEAN COMPLEX 1 POWER CLEAN 1 HANG SQUAT CLEAN 1 SQUAT CLEAN METCON: "SQUEAKY CLEAN" 400M RUN 7 POWER CLEANS 7 HANG SQUAT CLEANS 7 SQUAT CLEANS (115#/85#)

THURSDAY 8.29.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: STRICT PRESS BUILD TO A HEAVY SET OF 5 REPS METCON: "HEAVY METAL" 12:00 AMRAP: 10 STRICT PRESSES (95#/65#) 25 DOUBLE UNDERS 10 STRICT PULL UPS 25 DOUBLE UNDERS

WEDNESDAY 8.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "HALFTIME" 30-20-10 DUMBBELL POWER SNATCH (50#/35#) WALL BALLS (20#/14#) DIRECTLY INTO... 10-20-30 BURPEES CALORIE ROW

TUESDAY 8.27.19

COMPTRAIN CLASS PROGRAMMING METCON: "CEMENT TRUCK" EVERY 5 MINUTES ON THE MINUTE X 5 ROUNDS: 400M RUN 12/9 CALORIE BIKE 15 TOES-2-BAR

MONDAY 8.26.19

COMPTRAIN CLASS PROGRAMMING STRENGHT: THRUSTERS WORK UP TO A HEAVY SET OF 10 REPS METCON: "SUCKER PUNCH" 21-18-15-12-9 KETTLEBELL SWINGS (55#/35#) THRUSTERS (75#/55#)

SATURDAY 8.24.19

COMPTRAIN CLASS PROGRAMMING METCON: "RUNAWAY TRAIN" TEAM WORKOUT (3 ATHLETES) 400M RUN 70/50 CALORIE ASSAULT BIKE X3 DIRECTLY INTO... 21 CLEAN & JERKS (115#/85#) 21 CLEAN & JERKS (135#/95#) 21 CLEAN & JERKS (155#/105#) 21 CLEAN & JERKS (185#/125#) 21 CLEAN & JERKS (205#/135#)

FRIDAY 8.23.19

COMPTRAIN CLASS PROGRAMMING METCON: "CRAZY STAIRS" 10 ROUNDS OF "CINDY" 50/35 CALORIE ROW 30 POWER SNATCHES (115#/85#)

THURSDAY 8.22.19

COMPTRAIN CLASS PROGRAMMING METCON: "TEAM TOSH SPRINTS" TEAM WORKOUT (2 ATHLETES) 200M RUN 400M RUN 600M RUN X3

WEDNESDAY 8.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "FRANK THE TANK" 5:00 AMRAP: BUY IN = 50 WALL BALLS (20#/14#) 12 DEADLIFTS (185#/135#) 12 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP: BUY IN = 35 WALL BALLS 9 DEADLIFTS (225#/155#) 9 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP: BUY IN = 20 WALL BALLS 6 DEADLIFTS (275#/185#) 6 LATERAL BARBELL BURPEES

TUESDAY 8.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "30 ROCK" 20:00 AMRAP 30 KETTLEBELL SWINGS (55#/35#) 20 PUSH PRESSES (95#/65#) 20/15 CALORIE ASSAULT BIKE 30 TOES-2-BAR

MONDAY 8.19.2019

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3 SETS OF 5 REPS METCON: "DIRTY WATER" 100 DOUBLE UNDERS 800M RUN 60/45 CALORIE ROW

SATURAY 8.17.19

COMPTRAIN CLASS PROGRAMING METCON: "CHIPS AHOY" 30 CHEST-2-BAR PULL UPS 400M RUN 15 OVERHEAD SQUATS (135#/95#) 800M RUN 15 OVERHEAD SQUATS (135#/95#) 400M RUN 30 CHEST-2-BAR PULL UPS

FRIDAY 8.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "HANGNAIL" 16:00 AMRAP: 30 DUMBBELL HANG CLEAN & JERKS (50#/35#) 25/18 CALORIE BIKE 20 LATERAL BARBELL BURPEES 15 DEADLIFTS (245#/165#)

THURSDAY 8.15.19

COMPTRAIN CLASS PROGRAMMING METCON: "WRECK TREK" ON THE 10:00 X 3 ROUNDS: 200M RUN 15 TOES-2-BAR 200M WRECK BAG RUN (50#/35#) 15 WALL BALLS (30#/20#) 200M RUN

WEDNESDAY 8.14.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "IHOP" 16:00 AMRAP 60 DOUBLE UNDERS 30/24 CALORIE ROW 15 POWER CLEANS (115#/85#)

TUESDAY 8.13.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BENCH PRESS BUILD TO A HEAVY SET OF 3 REPS METCON: "SWOLE CYCLE" TABATA (:20 ON / :10 OFF): STRICT PULL UPS CALORIE BIKE PUSH UPS CALORIE BIKE

MONDAY 8.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "HIT AND RUN" 400M RUN 12 DUMBBELL POWER SNATCHES (70#/50#) 21 DUMBBELL SQUATS (70#/50#) X3

SATURDAY 8.10.19

COMPTRAIN CLASS PROGRAMMING METCON: "31 HEROES" TEAM WORKOUT (2 ATHLETES) 31:00 AMRAP: 8 THRUSTERS (155#/105#) 6 ROPE CLIMBS 11 BOX JUMPS (30"/24") *400M CONTINUOUS WRECK BAG RUN (50#/35#)

FRIDAY 8.9.19

COMPTRAIN CLASS PROGRAMMING METCON: "BLOCKBUSTER" 5:00 AMRAP 35/25 CALORIE BIKE MAX ROUNDS OF "THE CHIEF" (135#/95#) 5:00 REST 5:00 AMRAP 25/18 CALORIE BIKE MAX ROUNDS OF "THE CHIEF" (155#/105#) 5:00 REST 15/10 CALORIE BIKE MAX ROUNDS OF "THE CHIEF" (175#/125#) "THE CHIEF" 3 POWER CLEANS 6 PUSH UPS 9 AIR SQUATS

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