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TUESDAY 12.31.19

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "ALEVE" BUY IN: 50/35 CALORIE BIKE 21-15-9 SHOULDER-2-OVERHEAD (135/95) PULL UPS CASH OUT: 50/35 CALORIE BIKE

MONDAY 12.20.19

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT SNATCH 5-4-3-2-1 METCON: "FIGHT OR FLIGHT" 20:00 AMRAP: 20 WALL BALLS (20/14) 20 HANG POWER SNATCHES (95/65) 20 BOX JUMPS (24"/20") 20 OVERHEAD SQUATS (95/65) 20/15 CALORIE ROW

SATURDAY 12.28.19

COMPTRAIN CLASS PROGRAMMING METCON: "PERFECT BAR" TEAM WORKOUT (3 ATHLETES) 120 DEADLIFTS (155/105) 600M RUN 90 HANG POWER CLEANS (155/105) 600M RUBN 60 PUSH JERKS (155/105) 600M RUN 150/105 CALORIE BIKE 60 PUSH JERKS (135/95) 600M RUN 90 HANG POWER CLEANS (135/95) 600M RUN 120 DEADLIFTS (135/95) 600M RUN

FRIDAY 12.27.19

COMPTRAIN CLASS PROGRAMMING METCON: "WATER WEIGHT" 25 OVERHEAD SQUATS (75/55) 15 CHEST-2-BAR PULL UPS 25/18 CALORIE ROW 15 BURPEE BOX JUMPS (24"/20") X3

THURSDAY 12.26.19

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PUSHING 10:00 EMOM METCON: "PUNCHING BAG" 3:00 AMRAP: 10 WRECK BAG OVER SHOULDER (70/50) 20 DOUBLE UNDERS 10 WRECK BAG REVERSE LUNGES (70/50) 20 DOUBLE UNDERS

TUESDAY 12.24.19

METCON: 'CFS 12 BARS OF CHRISTMAS" (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS

MONDAY 12.23.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-4-3-2-1 METCON: "DOPAMINE" EVERY 5:00 X 5 ROUNDS: 20/14 CALORIE ROW 200M RUN 20/14 CALORIE BIKE

SATURDAY 12.21.19

COMPTRAIN CLASS PROGRAMMING METCON: "MILE HIGH" 800M RUN 50 POWER SNATCHES (75#/55#) 800M RUN 5 ROPE CLIMBS 800M RUN 50 LATERAL BARBELL BURPEES

FRIDAY 12.20.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 1 METCON: "BLITZEN" 20/15 CALORIE ROW 10 THRUSTERS (115#/80#) X5

THURSDAY 12.19.19

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "EIGHT GRADE" TABATA: KETTLEBELL SWINGS (53/35) CALORIE BIKE KETTLEBELL BOX STEP-UPS (53/35 TO 24"/20") CALORIE BIKE TABATA = :20 ON / :10 OFF X 8

WEDNESDAY 12.18.19

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT CLEAN WORK UP TO A HEAVY SET OF 3 METCON: "HAPPY HOUR" 12 POWER CLEANS (135/95) 12 CHEST-2-BAR PULL UPS 12 PUSH JERKS (135/95) 12 TOES-2-BAR X3

TUESDAY 12.17.19

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER SNATCH WOR UP TO A HEAVY SET OF 3 METCON: "CASTAWAY" 100 AIR SQUATS 50/35 CALORIE ROW 25 HANG POWER SNATCHES (115#/85#)

MONDAY 12.16.19

COMPTRAIN CLASS PROGRAMMING METCON: "WONDERWALL" 60 DOUBLE UNDERS 30 BURPEES 60 DOUBLE UNDERS 30 WALL BALLS (20#/14#) 60 DOUBLE UNDERS 30 DEADLIFTS (225#/155#) 60 DOUBLE UNDERS 30 WALL BALLS (20#/14#) 60 DOUBLE UNDERS 30 BURPEES

SATURDAY 12.14.19

COMPTRAIN CLASS PROGRAMMING METCON: "POWDER KEG" 5:00 AMRAP: 600M RUN 1 ROUND OF "CINDY" MAX CLEAN & JERKS (135#/95#) 5:00 REST 5:00 AMRAP: 400M RUN 2 ROUNDS OF "CINDY" MAX CLEAN & JERKS (155#/105#) 5:00 REST 5:00 AMRAP: 200M RUN 3 ROUNDS OF "CINDY" MAX CLEAN & JERKS (185#/135#)

FRIDAY 12.13.19

COMPTRAIN CLASS PROGRAMMING METCON: "STAIRMASTER" 30-20-10 CALORIE ROW ALTERNATING DUMBBELL BOX STEP-UPS (50#/35#) 10-20-30 ALTERNATING DUMBBELL SNATCHES (50#/35#) WALL BALLS (20#/14#)

THURSDAY 12.12.19

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PUSHING 10:00 EMOM METCON: "BODY SLAM" ON THE 4:00 X 5 ROUNDS: 25 ABMAT SIT UPS 15 KETTLEBELL SWINGS (53#/35#) 5 PUSH PRESS *BUILD IN WEIGHT ON THE PUSH PRESS

WEDNESDAY 12.11.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT BUILD TO A HEAVY SET OF 3 METCON: "GEICO" 15:00 AMRAP: 60 DOUBLE UNDERS 20/21 CALORIE BIKE 15 FRONT SQUATS (155#/105#)

TUESDAY 12.10.19

COMPTRAIN CLASS PROGRAMMING METCON: "LEAD FOOT" 4:00 AMRAP: 27/21 CALORIE ROW 27 BURPEES 27 CHEST-2-BAR PULL UPS REST 4:00 4:00 AMRAP: 21/15 CALORIE ROW 21 BURPEES 21 TOES-2-BAR REST 4:00 4:00 AMRAP: 15/9 CALORIE ROW 15 BURPEES 15 PULL UPS

MONDAY 12.9.19

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO A HEAVY SET OF 5 METCON: "POWER MOVE" 10:00 AMRAP: 6 POWER SNATCHES (95#/65#) 9 OVERHEAD SQUATS (95#/65#) 12 BOX JUMPS (24"/20")

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