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FRIDAY 1.31.20

FREE FRIEND FRIDAY METCON: "SPEEDO" TEAM WORKOUT (3 ATHLETES) AMRAP 20: 300M ROW 20 PLATE HOPS 10 DUMBBELL THRUSTERS *ATHLETES WILL COMPLETE A FULL ROUND BEFORE SWITCHING

THURSDAY 1.30.20

COMPTRAIN CLASS PROGRAMMING OLY: SNATCH COMPLEX 1 HANG POWER SNATCH 1 OVERHEAD SQUAT 1 HANG SQUAT SNATCH METCON: "PAW PATROL" AMRAP 15: 60 DOUBLE UNDERS 20 TOES-2-BAR 10 HANG SQUAT SNATCHES (135/95)

WEDNESDAY 1.29.20

COMPTRAIN CLASS PROGRAMMING METCON: "BUCKLE UP" AMRAP 5: 200' WALKING LUNGE 50 SIT UPS MAX CALORIE ROW REST 5:00 AMRAP 5: 100' DUMBELL WALKING LUNGE (50/35) 50 SIT UPS MAX CALORIE ROW REST 5:00 AMRAP 5: 200' WALKING LUNGE 50 SIT UPS MAX CALORIE ROW

TUESDAY 1.28.20

COMPTRAIN CLASS PROGRAMMING SKILL: 10:00 CORE EMOM METCON: "SPEED LIMIT" AMRAP 15: BUY IN = 100/80 CALORIE BIKE DIRECTLY INTO... 8 BURPEE BOX JUMPS (24"/20") 8 CHEST-2-BAR PULL UPS

MONDAY 1.27.20

COMPTRAIN CLASS PROGRAMMING OLY: BARBELL COMPLEX 1 POWER CLEAN 2 FRONT SQUATS 3 PUSH JERKS METCON: "RACK CITY" 10 POWER CLEANS (155/105) 50 AIR SQUATS 10 FRONT SQUATS (155/105) 50 AIR SQUATS 10 PUSH JERKS (155/105) 50 AIR SQUATS

SATURDAY 1.25.20

COMPTRAIN CLASS PROGRAMMING METCON: "GROUP HUG" TEAM WORKOUT (3 ATHLETES) AMRAP 30: 5 TOES-2-BAR 7/5 CALORIE BIKE 5 HANG POWER SNATCHES BAR INCREASES EVERY 6 ROUNDS (2 ROUNDS PER ATHLETE): WEIGHT 1 = 75/55 WEIGHT 2 = 95/65 WEIGHT 3 = 115/85 WEIGHT 3 = 135/95 WEIGHT 4 = 155/105 (AMRAP)

FRIDAY 1.24.20

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "CRASH TEST" 1500M ROW 30 DEADLIFTS (245/165) 45 LATERAL BARBELL BURPEES

THURSDAY 1.23.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: SHOULDER PRESS 5 X 5 METCON: "AB-SURED" ON THE 3:00 X 6 ROUNDS: 24 SIT UPS 16/12 CALORIE BIKE 8 PUSH PRESS *BUILD IN PUSH PRESS WEIGHT EACH ROUND

WEDNESDAY 1.22.20

COMPTRAIN CLASS PROGRAMMING METCON: "OPENING DAY" 21-15-9 WALL BALLS (20/14) PULL UPS THRUSTERS (95/65) BOX JUMPS (24"/20") KETTLEBELL SWINGS (55/35)

TUESDAY 1.21.20

COMPTRAIN CLASS PROGRAMMING METCON: "TRI SPRINT INTERVALS" AMRAP 4 X 5 ROUNDS: 30/20 CALORIE ROW 20/14 CALORIE BIKE AMRAP 10 METER SHUTTLE RUNS *4 MINUTE REST BETWEEN ROUNDS

MONDAY 1.20.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT BUILD TO A HEAVY SET OF 3 METCON: "DUMBLEDORE" 50/35 CALORIE BIKE 30 SINGLE-ARM DUMBBELL HANG CLEAN & JERKS (50/35) 50 SINGLE DUMBBELL GOBLET SQUATS (50/35) 30 SINGLE-ARM DUMBBELL HANG CLEAN & JERKS (50/35) 50/35 CALORIE BIKE

SATURDAY 1.18.20

COMPTRAIN CLASS PROGRAMMING METCON: "BLUE STEEL" 7 POWER SNATCHES (75/55) 7 TOES-2-BAR 7 BOX JUMPS (24"/20") X3 50/35 CALORIE BIKE POWER SNATCHES (75/55) 7 TOES-2-BAR 7 BOX JUMPS (24"/20") X3 50/35 CALORIE BIKE POWER SNATCHES (75/55) 7 TOES-2-BAR 7 BOX JUMPS (24"/20") X3

FRIDAY 1.17.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: BENCH PRESS 10-8-6-4 METCON: "LETHAL WEAPON" AMRAP 20: 1 ROUND OF "THE CHIEF" 200M RUN 2 ROUNDS OF "THE CHIEF" 200M RUN 3 ROUNDS OF "THE CHIEF" 200M RUN 4...5...6...ETC... "THE CHIEF" 3 POWER CLEANS (135/95) 6 PUSH UPS 9 AIR SQUATS

THURSDAY 1.16.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFTS 5 X 3 METCON: "DIANE" 21-15-9 DEADLIFTS (225/155) HANDSTAND PUSH UPS

WEDNESDAY 1.15.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT COMPLEX 1 PAUSING FRONT SQUAT + 1 FRONT SQUAT METCON: "FOUR LOKO" ON THE 4:00 X 5 ROUNDS: 21/15 CALORIE ROW 40 DOUBLE UNDERS 7 FRONT SQUATS (165/115)

TUESDAY 1.14.20

COMPTRAIN CLASS PROGRAMMING SKILL: 10:00 CORE EMOM METCON: "PART TIME" 12 LATERAL DUMBBEL BURPEES 21 PULL UPS X3 DIRECTLY INTO... 12 ALTERNATING DUMBBELL SNATCHES (70/50) 21/15 CALORIE BIKE X3

MONDAY 1.13.20

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN & JERK WORK UP TO A HEAVY SINGLE METCON: "AIR FRYER" 50 AIR SQUATS 10 CLEAN & JERKS (135/95) X3

SATURDAY 1.11.20

COMPTRAIN CLASS PROGRAMMING METCON: "BIKE DROP" TEAM WORKOUT (3 ATHLETES) 75/50 CALORIE BIKE 75 POWER SNATCHES (75/55) 75 THRUSTERS (75/55) 75/50 CALORIE BIKE 60 POWER SNATCHES (95/65) 60 THRUSTERS (95/65) 75/50 CALORIE BIKE 45 POWER SNATCHES (115/85) 45 THRUSTERS (115/85) 75/50 CALORIE BIKE 30 POWER SNATCHES (135/95) 30 THRUSTERS (135/95) 75/50 CALORIE BIKE 15 POWER SNATCHES (155/105) 15 THRUSTERS (155/105)

FRIDAY 1.10.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 7-6-5-4-3 METCON: "MARSTON" 1 DEADLIFT (315/205) 10 TOES-2-BAR 15 LATERAL BARBELL BURPEES

THURSDAY 1.10.20

COMPTRAIN CLASS PROGRAMMING OLY: PAUSING PUSH JERK BUILD TO A HEAVY SET OF 2 REPS METCON: 'IMAX" ON THE 3:00 X 5 ROUNDS: 15 PLATE SNATCHES (35/25) 10 BOX JUMP OVERS (24"/20") 5 PUSH JERKS *BUILD TO A HEAVY SET OF 5 ON PUSH JERKS

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