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THURSDAY 11.21.19

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "OLD MACDONALD" 100M FARMERS CARRY (53's/35's) 30 SIT UPS 10 WRECK BAG OVER THE SHOULDER (70#/50#) X5

WEDNESDAY 11.20.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT WORK UP TO A HEAVY SET OF 3 PAUSING OVERHEAD SQUATS (3 SECONDS) METCON: "DOUBLE JOINTED" 16:00 AMRAP: 15 OVERHEAD SQUATS (95#/65#) 30 DOUBLE UNDERS 15 DEADLIFTS (95#/65#) 30 DOUBLE UNDERS

TUESDAY 11.19.19

COMPTRAIN CLASS PROGRAMMING METCON: "SEA HORSE" 40/30 CALORIE BIKE 800M ROW 400M RUN 20 BURPEES X3

MONDAY 11.18.19

COMPTRAIN CLASS PROGRAMMING OLY: "MACHO MAN COMPLEX" BUILD TO A HEAVY COMPLEX: 3 POWER CLEANS 3 FRONT SQUATS 3 PUSH JERKS METCON: "RANDY SAVAGE" 12:00 AMRAP: 3 ROUNDS OF "MACHO MAN" (135#/95#) 15 TOES-2-BAR

SATURDAY 11.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "4TH DOWN" 4:00 AMRAP: 21/15 CALORIE ROW 21 KETTLEBELL SWINGS (53#/35#) 21 THRUSTERS (75#/55#) 4:00 REST 4:00 AMRAP: 15/10 CALORIE ROW 15 KETTLEBELL SWINGS (54#/35#) 15 THRUSTERS (95#/65#) 4:00 REST 4:00 AMRAP: 9/6 CALORIE ROW 9 KETTLEBELL SWINGS (53#/35#) 9 THRUSTERS (115#/85#)

FRIDAY 11.15.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY COMPLEX: 1 HANG POWER CLEAN 1 POWER CLEAN METCON: "POWER BAR" 12:00 AMRAP: 9 HANG POWER CLEANS (135#/95#) 12 PUSH UPS (HR) 15 DEADLIFTS (135#/95#)

THURSDAY 11.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "CLIMBING ANNIE" 10-20-30-40-50 DOUBLE UNDERS ABMAT SIT UPS AFTER EACH SET: ROPE CLIMBS (1-2-3-4-5)

WEDNESDAY 11.13.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT BUILD TO A HEAVY COMPLEX: 1 PAUSING BACK SQUAT (3 SECONDS) 1 BACK SQUAT METCON: "STEP AEROBICS" 30 WALL BALLS (20#/14#) 20/14 CALORIE ROW 10 SINGLE-DUMBBELL BOX STEP UPS (EACH SIDE) X3

TUESDAY 11.12.19

COMPTRAIN CLASS PROGRAMMING METCON: "PIGGY BACK" TEAM WORKOUT (2 ATHLETES) 12 ALTERNATING DUMBBELL SNATCHES (50#/35#) 12 LATERAL BURPEES OVER DUMBBELL 12/10 CALORIE BIKE X12 *SWITCH AFTER FULLY COMPLETED ROUND (6 ROUNDS EACH)

MONDAY 11.11.19

COMPTRAIN CLASS PROGRAMMING METCON: "JACK" 20:00 AMRAP: 10 PUSH PRESS (115#/85#) 10 KETTLEBELL SWINGS (53#/35#) 10 BOX JUMPS (24"/20")

FRIDAY 11.8.19

CROSSFIT GAMES OPEN WORKOUT 20.5 40 RING MUSCLE UPS 80 CALORIE ROW 120 WALL BALLS (20#/14) *PARTITION AS NEEDED

THURSDAY 11.7.19

COMPTRAIN CLASS PROGRAMMING METCON: "RIDE OR DIE" TEAM WORKOUT (3 ATHLETES) 30:00 AMRAP: PART 1: 250/200 CALORIE BIKE PART 2: 40 KETTLEBELL SWINGS (55#/35#) 6 X 100M RUN 40 BURPEE BOX JUMPS (24"/20") 6 X 100M RUN 40 DUMBBELL HANG CLEAN & JERK (50#/35#) 6 X 100M RUN

WEDNESDAY 11.6.19

COMPTRAIN CLASS PROGRAMMING METCON: "MY FITNESS PALS" MINUTE 1: 50 DOUBLE UNDERS MINUTE 2: 25 SIT UPS MINUTE 3: MAX CALORIE BIKE MINUTE 4: REST X5

TUESDAY 11.5.19

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH ON THE MINUTE X 12: 3 POWER SNATCHES METCON: "HIGH NOON" 12:00 AMRAP: 12 POWER SNATCHES (95#/65#) 12 PUSH UPS (HR) 12 CHEST-2-BAR PULL UPS

MONDAY 11.4.19

COMPTRAIN CLASS PROGRAMMING METCON: "OPEN CONCEPT" 5:00 AMRAP: 1000M ROW MAX WALL BALLS (20#/14#) REST 5:00 5:00 AMRAP: 50 WALL BALLS MAX METER ROW

FRIDAY 11.1.19

CROSSFIT GAMES OPEN WORKOUT 20.4 30 BOX JUMPS (24"/20") 15 CLEAN & JERKS (95#/65#) 30 BOX JUMPS 15 CLEAN & JERKS (135#/85#) 30 BOX JUMPS 10 CLEAN & JERKS (185#/115#) 30 SINGLE-LEG SQUATS 10 CLEAN & JERKS (225#/145#) 30 SINGLE-LEG SQUATS 5 CLEAN & JERKS (275#/175#) 30 SINGLE-LEG SQUATS 5 CLEAN & JERKS (315#/205#) *20:00 TIME CAP

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