

TUESDAY 10.31.17
COMPTRAIN CLASS PROGRAMMING METCON:
"KELEN HELLY" 1 ROUND OF "KELLY" 2 ROUNDS OF "HELEN" 1 ROUND OF "KELLY" 1 ROUND OF "KELLY" = 400M RUN + 30 BOX JUMPS (24"/20") + 30 WALL BALLS (20#/14#) 1 ROUND OF "HELEN" = 400M RUN + 21 KETTLEBELL SWINGS (55#/35#) + 12 PULL UPS


MONDAY 10.30.17
COMPTRAIN CLASS PROGRAMMING OLY: SNATCH 12:00 EMOM MINUTE 1 = 3 REPS @ 75% MINUTE 2 = 2 REPS @ 80% MINUTE 3 = 1 REP @ 85% MINUTE 4 = REST X3 METCON:
"POWER DOWN" 15-12-9 CALORIE ROW POWER SNATCH (95#/65#)


FRIDAY 10.27.17
COMPTRAIN CLASS PROGRAMMING METCON:
"DEAD AHEAD" 21 DEADLIFTS (135#/95#)
15 BOX JUMPS (24"/20")
9 PUSH JERKS (135#/95#)
X4 SKILL COOLDOWN:
DOUBLE UNDERS 2:00 AMRAP


THURSDAY 10.26.17
COMPTRAIN CLASS PROGRAMMING METCON:
"BALL HOGS" TEAM WORKOUT (2 ATHLETES) 15:00 AMRAP 3 WALL BALLS (20#/14#)
3 KETTLEBELL SWINGS (55#/35#)
3 GHD SIT UPS *ATHLETE 1 COMPLETES A ROUND OF 3 REPS, ATHLETE 2 COMPLETES A ROUND OF 3 REPS, ATHLETE 1 COMPLETES A ROUND OF 6 REPS, ATHLETE 2 COMPLETES A ROUND OF 6 REPS...9 REPS...12 REPS...15 REPS...AND SO ON. SKILL COOLDOWN: STRICT HANDSTAND PUSH UPS 50% OF MAX UNBROKEN STRICT HSPU 40% OF MAX UNBROKEN STRICT HSPU 30% OF MAX UNBROKEN


WEDNESDAY 10.25.17
COMPTRAIN CLASS PROGRAMMING OLY:
SQUAT CLEAN BUILD TO A HEAVY SINGLE METCON:
"FOUR WHEELER" 400M RUN M=15 / F=10 CALORIE ASSAULT BIKE 12 SQUAT CLEANS (115#/80#) X2


TUESDAY 10.24.17
COMPTRAIN CLASS PROGRAMMING METCON: "LEAD FOOT" 4:00 AMRAP M=27 / F=20 CALORIE ROW 27 BURPEES 27 CHEST-2-BAR PULL UPS 4:00 REST 4:00 AMRAP M=21/F=15 CALORIE ROW 21 BURPEES 21 TOES-2-BAR 4:00 REST 4:00 AMRAP M=15 / F=10 CALORIE ROW 15 BURPEES 15 PULL UPS


MONDAY 10.23.17
COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH BUILD TO A HEAVY POWER SNATCH METCON:
"ISABEL" 30 POWER SNATCHES (135#/95#)


FRIDAY 10.20.17
COMPTRAIN CLASS PROGRAMMING OLY:
SPLIT JERK BUILD TO A HEAVY SINGLE METCON:
"DOUBLE OR NOTHING" 75 DOUBLE UNDERS 50 AIR SQUATS 15 POWER CLEANS (135#/95#) X3


THURSDAY 10.19.17
COMPTRAIN CLASS PROGRAMMING METCON:
"KNOTTED UP" 15:00 AMRAP 200M RUN 2 ROPE CLIMBS


WEDNESDAY 10.18.17
COMPTRAIN CLASS PROGRAMMING METCON:
"FREEDOM SAUCE" 3:00 AMRAP 21 OVERHEAD SQUATS (95#/65#)
21 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 18 OVERHEAD SQUATS (115#/80#)
18 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 15 OVERHEAD SQUATS (135#/95#)
15 OVER THE BAR BURPEES MAX CALORIE ROW/BIKE/SKI 3:00 REST 3:00 AMRAP 12 OVERHEAD SQUATS (155#/105#)
12 OVER THE BAR BURPEES MAX CALORIES ROW/BIKE/SKI