COMPTRAIN CLASS PROGRAMMING STRENGTH/STRONGMAN/METCON/TEAM: "STRONGMAN STYLE" TEAMS OF 4-5 ATHLETES 5:00 AT EACH STATION: BUTCHER PUSH HAND OVER HAND SLED PULL CALORIE SKI ERG TIRE FLIP BACK RACK BARBELL CARRY *ATHLETES WILL TEAM UP AND COMPLETE AT MANY REPS OR COVER AS MUCH DISTANCE AS POSSIBLE IN 5:00. MOVEMENTS, OBJECTS AND LOADS MAY VARY.

COMPTRAIN CLASS PROGRAMMING METCON: "VILLAGE PEOPLE" 5:00 AMRAP M=50 / F=35 CALORIE ROW MAX REPS OF "MACHO MAN" (135#/95#) 5:00 REST M=35 / F=25 CALORIE ROW MAX REPS OF "MACHO MAN" (155#/105#) 5:00 REST 5:00 AMRAP M=20 / F=25 CALORIE ROW MAX REPS OF "MACHO MAN" (185#/135#) "MACHO MAN" = 3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS

COMPTRAIN CLASS PROGRAMMING METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DIP" 15:00 AMRAP 50 DOUBLE UNDERS M=18 / F=12 CALORIE ASSAULT BIKE OR ROW 15 DUMBBELL HANG SQUAT CLEANS (50#/35#)

COMPTRAIN CLASS PROGRAMMING METCON: "SATAN'S WHISKERS" 10 CHEST-2-BAR PULL UPS 10 FRONT SQUATS (165#/110#) 10 BURPEES X3

COMPTRAIN CLASS PROGRAMMING METCON: "UNDER WATER" M=50 / F=35 CALORIE ROW 100 DOUBLE UNDERS 200M FARMERS CARRY (70#/55#) X3

COMPTRAIN CLASS PROGRAMMING OLY: 3 POSITION CLEAN + SPLIT JERK METCON: "DROP DEAD" (:20 ON / :10 OFF) X4 SIT UPS DEADLIFTS (155#/105#) SIT UPS DEADLIFTS

COMPTRAIN CLASS PROGRAMMING METCON: "BIKE BUFFET" 4:00 AMRAP 15-12-9 WALL BALLS (20#/14#) CHEST-2-BAR PULL UPS MAX CALORIE ASSAULT BIKE WITH REMAINING TIME 4:00 REST 4:00 AMRAP 15-12-9 WALL BALLS TOES-2-BAR MAX CALORIE ASSAULT BIKE WITH REMAINING TIME 4:00 REST 4:00 AMRAP 15-12-9 WALL BALLS PULL UPS MAX CALORIE ASSAULT BIKE WITH REMAINING TIME

COMPTRAIN CLASS PROGRAMMING METCON: "HARD PRESSED" 21-15-9 SUMO DEADLIFT HIGH PULLS (95#/65#) PUSH PRESS (95#/65#) LATERAL BAR BURPEES

METCON: "CINDY" 20:00 AMRAP 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS OR "MARY" 20:00 AMRAP 5 HANDSTAND PUSH UPS 10 ALTERNATING PISTOLS 15 PULL UPS