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SATURDAY 9.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "KELLY" 400M RUN 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#) X5

FRIDAY 9.27.19

COMPTRAIN CLASS PROGRAMMING METCON: "GUT FEELING" 16:00 AMRAP: 12 HANG POWER CLEANS (155#/105#) 21 LATERAL BARBELL BURPEES 12 PUSH JERKS (155#/105#) 21 TOES-2-BAR

THURSDAY 9.26.19

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DARE" ON THE 4:00 X 5 ROUNDS: 25/20 CALORIE BIKE 50 DOUBLE UNDERS 5 DEADLIFTS (BUILD IN WEIGHT)

WEDNESDAY 9.25.19

COMPTRAIN CLASS PROGRAMMING METCON: "WORKAHOLIC" 21/15 CALORIE ROW 15 CHEST-2-BAR PULL UPS X3 DIRECTLY INTO... 21 KETTLEBELL SWINGS (55#/35#) 15 THRUSTERS (95#/65#) X3

TUESDAY 9.24.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: PRESS SINGLE ARM DUMBBELL STRICT PRESS 5 X 8 METCON: "SURFER ON ACID" 400M RUN 21 BURPEES X3

MONDAY 9.23.19

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

SATURDAY 9.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "MIGHTY DUCKS" TEAM WORKOUT (3 ATHLETES) 60 CLEAN & JERKS (135#/95#) 400M TEAM RUN 10 ROPE CLIMBS 400M TEAM RUN 100 LATERAL BARBELL BURPEES 400M TEAM RUN 10 ROPE CLIMBS 400M TEAM RUN 60 CELAN & JERKS (135#/95#)

FRIDAY 9.20.19

COMPTRAIN CLASS PROGRAMMING METCON: "AIR CONDITIONING" ONE THE 5:00 X4 ROUNDS: 20 DUMBBELL SNATCHES (50#/35#) 40 AIR SQUATS 20/15 CALORIE ROW

THURSDAY 9.19.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: WEIGHTED PULL UPS BUILD TO A 3RM WEIGHTED PULL UP METCON: "SLEEPING BAG" 15 STRICT PULL UPS 200M RUN 30 SIT UPS 200M WRECK BAG RUN (50#/35#) X4

WEDNESDAY 9.18.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 10-8-6-4 METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS

TUESDAY 9.17.19

COMPTRAIN CLASS PROGRAMMING METCON: "FULLER CIRCLE" 50/35 CALORIE BIKE 125 DOUBLE UNDERS 2000M ROW 125 DOUBLE UNDERS 50/35 CALORIE BIKE

MONDAY 9.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "MASTER SPLINTER" 400M RUN 12 BURPEE BOX JUMPS (24"/20") 15 THRUSTERS (95#/65#) X3

SATURDAY 9.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "THUMB WAR" 1:00 WALL BALLS (20#/14#) 1:00 HANG POWER SNATCHES (75#/55#) 1:00 CALORIE BIKE 1:00 REST X5

FRIDAY 9.13.19

COMPTRAIN CLASS PROGRAMMING METCON: "TUMMY TIME" 15-12-9-12-15 TOES-2-BAR DEADLIFTS (205/145#) LATERAL BARBELL BURPEES

THURSDAY 9.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "FAMILY FEUD" DIVIDE CLASS INTO 2 TEAMS 25:00 AMRAP: 50M SLED PUSH (95#/45#) 100M WRECKBAG RUN (50#/35#) 200M RUN

WEDNESDAY 9.11.19

COMPTRAIN CLASS PROGRAMMING METCON: "ALWAYS REMEMBERED" TEAM WORKOUT (2 ATHLETES) BUY IN: 2001M ROW 9 ROPE CLIMBS 11 BEAR COMPLEXES (135#/95#) X4 CASH OUT: 2977M ROW

TUESDAY 9.10.19

COMPTRAIN CLASS PROGRAMMING METCON: "ROAD TRIP" 15 KETTLEBELL SWINGS (70#/55#) 400M RUN 40 DOUBLE UNDERS X5

MONDAY 9.9.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO A HEAVY SET OF 5 REPS METCON: "HOT MESS" 25 OVERHEAD SQUATS (115#/85#) 35/25 CALORIE BIKE X2

SATURDAY 9.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "DEAD & COMPANY" BUY IN: 1 MILE RUN 21-15-9 DEADLIFTS (225#/155#) BOX JUMP OVERS (24"/20") TOES-2-BAR CASH OUT: 1 MILE RUN

FRIDAY 9.6.19

COMPTRAIN CLASS PROGRAMMING FREE FRIEND FRIDAY METCON: "TOON SQUAD" TEAM WORKOUT (2-3 ATHLETES) 4:00 CALORIE BIKE 3:00 WALL BALLS (20#/14#) 2:00 BURPEES X3

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