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MONDAY 3.30.20

COMPTRAIN CLASS PROGRAMMING METCON: "LAYUP" 50-40-30-20-10 DOUBLE UNDERS SIT UPS DIRECTLY INTO... 5-10-15-20-25 KETTLEBELL SWINGS (53/35) WALLBALLS (20/14)

SATURDAY 3.28.20

COMPTRAIN CLASS PROGRAMMING METCON: "SEA WORLD" 25 POWER SNATCHES (75/55) 10 POWER CLEAN & JERKS 1000M ROW X3 POWER CLEAN & JERKS: ROUND 1 = 135/95 ROUND 2 = 155/105 ROUND 3 = 185/135

FRIDAY 3.27.20

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT SNATCH 5-4-3-2-1 METCON: "T-MOBILE" AMRAP 15: 5 BAR MUSCLE UPS 10 OVERHEAD SQUATS (95/65) 15 DEADLIFTS (95/65)

THURSDAY 3.26.20

COMPTRAIN CLASS PROGRAMMING METCON: "LOOSE CANNON" 3:00 CALORIE ROW 2:00 CALORIE BIKE 1:00 SIT UPS 2:00 REST X3

WEDNESDAY 3.25.20

COMPTRAIN CLASS PROGRAMMING METCON: "DIRTY 30" 30 BOX JUMPS (20"/24") 30 CHEST-2-BAR PULL UPS 30 KETTLEBELL SWINGS (55/35) 30 FRONT SQUATS (115/85) 30 TOES-2-BAR 30 PUSH PRESS (115/85) 30 DEADLIFTS (115/85) 30 WALL BALLS (20/14) 30 BURPEES 30 DOUBLE UNDERS

TUESDAY 3.24.20

COMPTRAIN CLASS PROGRAMMING METCON: "TRIPADVISOR" AMRAP 5: BUY IN = 600M RUN ...DIRECTLY INTO... MAX ROUNDS 9 POWER CLEANS (95/65) 21 DOUBLE UNDERS REST 5 MINUTES AMRAP 5: BUY IN = 400M RUN ...DIRECTLY INTO... MAX ROUNDS 6 POWER CLEANS (135/85) 21 DOUBLE UNDERS REST 5 MINUTES AMRAP 5: BUY IN = 200M RUN ...DIRECTLY INTO... MAX ROUNDS 3 POWER CLEANS (165/115) 21 DOUBLE UNDERS

MONDAY 3.23.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT WORK UP TO A HEAVY SET OF 5 METCON: "SIMPLE PLAN" 50 AIR SQUATS 35 PUSH UPS (HAND RELEASE) 25/18 CALORIE ROW X3

SATURDAY 3.21.20

COMPTRAIN CLASS PROGRAMMING METCON: "CAESAR'S PALACE" TEAM WORKOUT (3 ATHLETES) AMRAP 7: 50 BACK SQUATS (155/105) 50 BACK SQUATS (185/135) MAX BACK SQUATS (225/185) REST 3 MINUTES AMRAP 7: 50 BENCH PRESS (135/95) 50 BENCH PRESS (155/105) MAX BENCH PRESS (185/135) REST 3 MINUTES AMRAP 7: 50 DEADLIFTS (185/135) 50 DEADLIFTS (225/155) MAX DEADLIFTS (275/185)

FRIDAY 3.20.20

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT GONE BAD" 1:00 WALL BALLS (20/14) 1:00 SUMO DEADLIFT HIGH PULLS (75/55) 1:00 BOX JUMPS (20") 1:00 PUSH PRESS (75/55) 1:00 CALORIE ROW 1:00 REST X5

THURSDAY 3.19.20

COMPTRAIN CLASS PROGRAMMING METCON: "FARMERS ONLY" 10 KETTLEBELL SWINGS (70/55) 200' SINGLE-ARM FARMERS CARRY (70/55) 400M RUN X5

WEDNESDAY 3.18.20

COMPTRAIN CLASS PROGRAMMING SKILL/CORE: 10:00 CORE EMOM METCON: "DOUBLE DUTCH" 12 LATERAL BURPEES OVER DUMBBELL 40 DOUBLE UNDERS 12 SINGLE-DUMBBELL BOX STEP UPS (50/35 24"/20") 40 DOUBLE UNDERS X5

TUESDAY 3.17.20

COMPTRAIN CLASS PROGRAMMING METCON: "TRIPLE THREAT" ON THE 0:00: 1 MILE RUN ON THE 10:00: 100/70 CALORIE ROW ON THE 20:00: 100/70 CALORIE BIKE

MONDAY 3.16.20

COMPTRAIN CLASS PROGRAMMING METCON: "SPICE GIRLS" 21 POWER SNATCHES (95/65) 5 ROUNDS OF "CINDY" 21 OVERHEAD SQUATS (95/65) 5 ROUNDS OF "CINDY" 21 SQUAT SNATCHES (95/65) "CINDY" 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS

SATURDAY 3.14.20

COMPTRAIN CLASS PROGRAMMING METCON: "gooDTime" TEAM WORKOUT (3 ATHLETES) 5 ROUNDS OF "DT" (155/105) 100/70 CALORIE BIKE 5 ROUNDS OF "DT" 100/70 CALORIE BIKE 5 ROUNDS OF "DT" 1 ROUND OF "DT": 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS

FRIDAY 3.13.20

COMPTRAIN CLASS PROGRAMMING METCON: "POWER WASH" EVERY 10 MINUTES X 2 ROUNDS: 1000M / 800M ROW 30 DUMBBELL POWER SNATCHES (50/35) 50 WALL BALLS (20/14)

THURSDAY 3.12.20

COMPTRAIN CLASS PROGRAMMING CORE: 10 MINUTE CORE EMOM METCON: "VERTIGO" AMRAP 18: 10 RUSSIAN KETTLEBELL SWINGS (70/55) 10 SIT UPS 10 X 10 METER SHUTTLE RUNS 20 RUSSIAN KETTLEBELL SWINGS (70/55) 20 SIT UPS 20 X 10 METER SHUTTLE RUNS 30 RUSSIAN KETTLEBELL SWINGS (70/55) 30 SIT UPS 30 X 10 METER SHUTTLE RUNS ...AND SO ON...

WEDNESDAY 3.11.20

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 3 REPS METCON: "BERGERON BEEP TEST" EMOM FOR AS LONG AS POSSIBLE: 7 THRUSTERS (75/55) 7 PULL UPS 7 BURPEES *AFTER 10 ROUNDS ADD 1 REP TO EACH MOVEMENT EVERY ROUND UNTIL FAILURE

TUESDAY 3.10.20

COMPTRAIN CLASS PROGRAMMING METCON: "SIX FLAGS" EVERY 3:00 X 6 ROUNDS: 200M RUN 30 DOUBLE UNDERS 3 POWER SNATCHES *BUILD IN POWER SNATCH WEIGHT

MONDAY 3.9.20

COMPTRAIN CLASS PROGRAMMING SKILL: 10 MINUTE PUSHING/OVERHEAD STABILITY EMOM METCON: "OVERKILL" 21-15-9 DOUBLE DUMBBELL POWER CLEANS (50/35) BOX JUMP OVERS (24"/20") DOUBLE DUMBBELL FRONT SQUATS (50/35) TOES-2-BAR

SATURDAY 3.7.20

COMPTRAIN CLASS PROGRAMMING METCON: "POWER POINT" TEAM WORKOUT (3 ATHLETES) 75 POWER SNATCHES (75/55) 75/50 CALORIE ROW 50 POWER SNATCHES (95/65) 50/35 CALORIE ROW 25 POWER SNATCHES (115/85) 25/20 CALORIE ROW 15 ROPE CLIMBS 25 POWER SNATCHES (115/85) 25/20 CALORIE ROW 50 POWER SNATCHES (95/65) 50/35 CALORIE ROW 75 POWER SNATCHES (75/55) 75/50 CALORIE ROW

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