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TUESDAY 2.25.20

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE JEOPARDY" ON THE 4:00 X 5 ROUNDS: 50 DOUBLE UNDERS 5 BAR MUSCLE UPS 5 POWER SNATCHES *BUILD IN POWER SNATCH WEIGHT

MONDAY 2.24.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT E2MOM X 4 4 FRONT SQUATS METCON: "DEADLIEST CATCH" 9 FRONT SQUATS (95/65) 7 TOES-2-BAR 5 LATERAL BARBELL BURPEES X3 30/21 CALORIE ROW 9 FRONT SQUATS (95/65) 7 TOES-2-BAR 5 LATERAL BARBELL BURPEES X3 30/20 CALORIE ROW 9 FRONT SQUATS (95/65) 7 TOES-2-BAR 5 LATERAL BARBELL BURPEES X3

SATURDAY 2.22.20

COMPTRAIN CLASS PROGRAMMING METCON: "TEAM BARBARA" TEAM WORKOUT (2 ATHLETES) AMRAP 20: 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS

FRIDAY 2.21.20

COMPTRAIN CLASS PROGRAMMING OLY/STRENGTH: BARBELL COMPLEX BUILD TO A HEAVY: 1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH JERK METCON: "WISE MEN" AMRAP 3: MACHO MAN (135/95) REST 3 MINUTES AMRAP 3: MACHO MAN (165/105) REST 3 MINUTES AMRAP 3: MACHO MAN (185/135)

THURSDAY 2.20.20

COMPTRAIN CLASS PROGRAMMING SKILL: 10:00 PULLING EMOM METCON: "GROUND BALL" AMRAP 18: 40 REVERSE LUNGES 1 ROPE CLIMB 10 SINGLE-ARM DUMBBELL SNATCHES (55/30) 1 ROPE CLIMB

WEDNESDAY 2.19.20

COMPTRAIN CLASS PROGRAMMING METCON: "LONG HAUL" 20 PUSH PRESS (115/85) 30 SINGLE DUMBBELL BOX STEP-UPS (24"/20" & 55/35) 40 BURPEES 50/35 CALORIE ROW X2

TUESDAY 2.18.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT WORK UP TO A HEAVY SET OF 5 METCON: "THE UNDERTAKER" AMRAP 13: BUY IN = 60/45 CALORIE BIKE DIRECTLY INTO... 5 DEADLIFTS (245/165) 15 SIT UPS 25 DOUBLE UNDERS

MONDAY 2.17.20

COMPTRAIN CLASS PROGRAMMING METCON: "FOOT LOCKER" 9 TOES-2-BAR 15 WALL BALLS (20/14) X5 DIRECTLY INTO... 9 POWER SNATCHES (75/55) 15 OVERHEAD SQUATS (75/55) X5

SATURDAY 2.15.20

METCON: "KEEGAN" TEAM WORKOUT (2 ATHLETES) 2002M ROW 17 POWER SNATCHES (75/55) X10 (5 ROUNDS PER ATHLETE) 100/80 CALORIE BIKE 17 THRUSTERS (75/55) X10 (5 ROUNDS PER ATHLETE) 1 MILE RUN *SPLIT ROW, BIKE AND RUN BETWEEN PARTNERS AS NEEDED

THURSDAY 2.13.20

COMPTRAIN CLASS PROGRAMMING METCON: "MOSCOW MULE" ON THE 4:00 X 6 ROUNDS: 15 RUSSIAN KETTLEBELL SWINGS (70/55) 50' WALKING LUNGE 15/12 CALORIE BIKE

WEDNESDAY 2.12.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER WORK UP TO A HEAVY SET OF 3 METCON: "VENTI" AMRAP 20: 20 WALL BALLS (20/14) 20 SINGLE-ARM DUMBBELL SNATCHES (50/35) 20 BOX JUMPS (20"/24") 20 SINGLE-ARM DUMBBELL PUSH PRESS (50/35) 20/15 CALORIE ROW

TUESDAY 2.11.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: BENCH PRESS BUILD TO A HEAVY SET OF 3 METCON: "SWOLE CYCLE" TABATA: STRICT PULL UPS BIKE CALORIES PUSH UPS BIKE CALORIES TABATA = 8 ROUNDS OF :20 ON / :10 OFF

MONDAY 2.10.20

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT CLEAN WORK UP TO A HEAVY SINGLE METCON: "UNDERRATED" AMRAP 9: 30 DOUBLE UNDERS 1 HANG SQUAT CLEAN (135/95) 30 DOUBLE UNDERS 2 HANG SQUAT CLEANS 30 DOUBLE UNDERS 3 HANG SQUAT CLEANS...AND SO ON...

SATURDAY 2.8.20

COMPTRAIN CLASS PROGRAMMING METCON: "STRANGER THINGS" TEAM WORKOUT (2 ATHLETES) AMRAP 25: 3 WALL BALLS (20/14) 3 KETTLEBELL SWINGS (55/35) 3 CALORIE BIKE 6 WALL BALLS 6 KETTLEBELL SWINGS 6 CALORIE BIKE ...9...12...15...AND SO ON *ATHLETES WILL SWITCH AFTER COMPLETING A FULL ROUND

FRIDAY 2.7.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO A HEAVY SET OF 3 METCON: "CIN CITY" 21 PUSH PRESS (95/65) 5 ROUNDS OF "CINDY" 15 PUSH PRESS 3 ROUNDS OF "CINDY" 9 PUSH PRESS 1 ROUND OF "CINDY"

THURSDAY 2.6.20

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH BUILD TO A MODERATE SET OF 3 METCON: "FOUR SQUARE" ON THE 4:00 X 5 ROUNDS: 300/250M ROW 20 SIT UPS 3 POWER SNATCHES *ATHLETES BUILD IN WEIGHT OVER THE 5 ROUNDS

WEDNESDAY 2.5.20

COMPTRAIN CLASS PROGRAMMING METCON: "ARM & HAMMER" BUY IN: 15 CLUSTERS (135/95) 21/15 CALORIE BIKE 15 CHEST-2-BAR PULL UPS X3 CASH OUT: 15 CLUSTERS (135/95)

TUESDAY 2.4.20

COMPTRAIN CLASS PROGRAMMING SKILL TEST: 3 SETS FOR MAX REPS (CHOOSE 1): MAX STRICT HANDSTAND PUSH UPS MAX STRICT RING DIPS MAX PUSH UPS METCON: "BUBBLES" AMRAP 12: 10 BURPEES 25 DOUBLE UNDERS

MONDAY 2.3.20

COMPTRAIN CLASS PROGRAMMING METCON: "DEAD SPACE" ON THE 5:00 X 5 ROUNDS: 7 DEADLIFTS (185/135) 20 ALTERNATING REVERSE LUNGES 7 DEADLIFTS (185/135) 200M RUN

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