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

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#)

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

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

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

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

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

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

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

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