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THURSDAY 10.31.19

METCON: "DON'T PUT IT DOWN" TEAM WORKOUT (2 ATHLETES) 25:00 AMRAP: 50 ABMAT SIT UPS 50 WRECK BAG SQUATS (50#/35#) 50 HAND RELEASE PUSH UPS 50 WRECK BAG FRONT SQUATS (50#/35#) 50 BURPEES 50 CALORIE BIKE *BAG MUST STAY OFF THE GROUND FOR THE ENTIRE 25 MINUTES **200 REP BONUS IF BOTH TEAM MEMBERS ARE IN FULL COSTUME

WEDNESDAY 10.20.19

METCON: "TRI SPRINT INTERVALS V2" 4:00 AMRAP X 5 ROUNDS: 12 SINGLE ARM DEVIL'S PRESS (6 RIGHT & 6 LEFT @ 30#/20#) 20/15 CALORIE BIKE MAX CALORIE ROW *4:00 REST BETWEEN ROUNDS

TUESDAY 10.29.19

COMPTRAIN CLASS PROGRAMMING OLY: PUSH JERK WORK UP TO A HEAVY SET OF 3 REPS METCON: "BRUISER" 12:00 AMRAP: 15 PUSH JERKS (115#/85#) 30 AIR SQUATS 60 DOUBLE UNDERS

MONDAY 10.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "9 VOLT" 9:00 AMRAP: 2 KETTLEBELL SWINGS (55#/35#) 2 BOX JUMPS (24"/20") 4 KETTLEBELL SWINGS 4 BOX JUMPS 6 KETTLEBELL SWINGS 6 BOX JUMPS ...AND SO ON...

FRIDAY 10.25.19

CROSSFIT GAMES OPEN WORKOUT 20.3 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS 21 DEADLIFTS (315#/205#) 50' HANDSTAND WALK 15 DEADLIFTS 50' HANDSTAND WALK 9 DEADLIFTS 50' HANDSTAND WALK *9:00 TIME CAP

THURSDAY 10.24.19

METCON: "REST REST GO" TEAM WORKOUT (3 ATHLETES) 30:00 AMRAP: 5 LATERAL DUMBBELL BURPEES 10 ALTERNATING DUMBBELL SNATCHES (50#/35#) BUTCHER PUSH (95#/65#)

WEDNESDAY 10.23.19

COMPTRAIN CLASS PROGRAMMING METCON: "JACK IN THE BOX" 1000M ROW 75/50 CALORIE BIKE 50 BOX JUMP OVERS (24"/20") 75/50 CALORIE BIKE 1000M ROW

TUESDAY 10.22.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEANS WORK UP TO A HEAVY SET OF 3 REPS METCON: "BLOODTHIRSTY" 12:00 AMRAP: 15 BURPEES 12 DEADLIFTS (155#/105#) 9 HANG POWER CLEANS (155#/105#) 6 PUSH JERKS (155#/105#)

MONDAY 10.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "OPEN ROAD" 20:00 AMRAP: 30 SIT UPS 20 WALL BALLS (20#/14#) 100M FARMERS CARRY (50#/35#)

FRIDAY 10.18.19

CROSSFIT GAMES OPEN WORKOUT 20.2 20:00 AMRAP: 4 DUMBBELL THRUSTERS (50#/35#) 6 TOES-2-BAR 24 DOUBLE UNDERS

THURSDAY 10.17.19

CFS PROGRAMMING METCON: 20:00 ALTERNATING EMOM: ODD = 5 DEVIL PRESSES (40#/20#) EVEN = :45 MAX CALORIE ROW

WEDNESDAY 10.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "BAM BAM" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP: 10/7 CALORIE BIKE 10 MEDBALL CLEANS (20#/14#) 10 10M SHUTTLE RUNS

TUESDAY 10.15.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 3 REPS METCON: "CHILD'S PLAY" 10 THRUSTERS (115#/85#) 20 DEADLIFTS (115#/85) 50 DOUBLE UNDERS X3

MONDAY 10.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "POINT BREAK" 15:00 AMRAP: 5 STRICT PULL UPS 10 SINGLE DUMBBELL HANG CLEAN & JERKS (50#/35#) 15 SIT UPS

FRIDAY 10.11.19

CROSSFIT GAMES OPEN WORKOUT 20.1 8 GROUND-TO-OVERHEAD (95#/65#) 10 BARBELL FACING BURPEES X10 15:00 TIME CAP

THURSDAY 10.10.19

CFS PROGRAMMING METCON: 20:00 ALTERNATING EMOM EVEN MINUTES = :45 MAX CALORIE BIKE ODD MINUTES = SLED PUSH (95#/65#)

WEDNESDAY 10.9.19

COMPTRAIN CLASS PROGRAMMING METCON: "WOW AIR" 50 AIR SQUATS 400M RUN 30/24 CALORIE ROW 200 WRECK BAG RUN (50#/35#) X3

TUESDAY 10.8.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO A HEAVY SET OF 5 METCON: "DETENTION" 12:00 AMRAP: 6 STRICT HANDSTAND PUSH UPS 9 DEADLIFTS (225#/155#) 30 DOUBLE UNDERS

MONDAY 10.8.19

COMPTRAIN CLASS PROGRAMMING METCON: "RUGRATS" EVERY 4:00 X 5 ROUNDS: 9 BURPEE BOX JUMP OVERS (24"/20") 15 DUMBBELL FRONT SQUATS (50#/35#) 15/12 CALORIE BIKE

SATURDAY 10.5.19

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 800M RUN MAX POWER SNATCHES (115#/80#) 20:00 - 23:00 REST 23:00 - 27:00 400M RUN MAX THRUSTERS (95#/65#)

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