COMPTRAIN CLASS PROGRAMMING METCON: "LONG GONE" 1:00 AMRAP AT EACH STATION: WALL BALLS (20#/14#) DUMBBELL SNATCH (50#/35#) CALORIE BIKE/ROW/SKI ERG X5 *1:00 REST BETWEEN ROUNDS

COMPTRAIN CLASS PROGRAMMING OLY: CLEAN & JERK 10:00 EMOM 1 POWER CLEAN + 1 PUSH JERK METCON: "SWING SET" 15:00 AMRAP 100M RUN 2 KETTLEBELL SWINGS (55#/35#) 100M RUN 4 KETTLEBELL SWINGS 100M RUN 6 KETTLEBELL SWINGS 100M RUN 8 KETTLEBELL SWINGS...10 KETTLEBELL SWINGS...AND SO ON...

COMPTRAIN CLASS PROGRAMMING METCON: "2K TEST" 2000M ROW CORE COOLDOWN: COACH'S CHOICE

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-5-4-4-3-3 METCON: "HUMPTY DUMPTY" 10 POWER SNATCHES (115#/80#) 20 BOX JUMP OVERS (24"/20") 30 WALL BALLS (20#/14#) X3

COMPTRAIN CLASS PROGRAMMING METCON: "THIRD WHEEL" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP 600M RUN (200M PER ATHLETES) M=60 / F=42 / COED=51 CALORIE ASSAULT BIKE 60 THRUSTERS (SEE LOADS BELOW) ROUND 1 = 75#/55# ROUND 2 = 95#/65# ROUND 3 = 115#/80# ROUND 4 = 135#/95# ROUND 5 = 155#/105#

COMPTRAIN CLASS PROGRAMMING METCON: "VOORHEES" 13:00 AMRAP 55 BURPEES 55 PULL UPS M=55 / F=40 CALORIE ROW 55 HANDSTAND PUSH UPS OLY: SNATCH WITH A RUNNING CLOCK 0:00 - 3:00 WORK UP TO A HEAVY TRIPLE HIGH HANG POWER SNATCH 3:00 - 6:00 WORK UP TO A HEAVY DOUBLE HANG POWER SNATCH 6:00 - 9:00 WORK UP TO A HEAVY SINGLE POWER SNATCH

COMPTRAIN CLASS PROGRAMMING METCON: "THREE CHEERS" 18:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 BOX JUMP OVERS (24"/20") 200M RUN 6 KETTLEBELL SWINGS 6 BOX JUMP OVERS 200M RUN 9 KETTLEBELL SWINGS 9 BOX JUMP OVERS 200M RUN ...CLIMBING BY 3 REPS EACH ROUND... MIDLINE: 2:00 L-SIT *EVERY BREAK = 10 GHD SIT UPS

COMPTRAIN CLASS PROGRAMMING METCON: "FRONT LOADER" TEAM WORKOUT (3 ATHLETES) 7:00 AMRAP 50 PUSH PRESS (135#/95#) 50 PUSH PRESS (155#/105#) AMRAP PUSH PRESS (185#/135#) 3:00 REST 7:00 AMRAP 50 FRONT SQUATS (135#/95#) 50 FRONT SQUATS (155#/105#) AMRAP FRONT SQUATS (185#/135#) 3:00 REST 7:00 AMRAP 50 HANG POWER CLEANS (135#/95#) 50 HANG POWER CLEANS (155#/105#) AMRAP HANG POWER CLEANS (185#/135#)

COMPTRAIN CLASS PROGRAMMING METCON: "MIXED FEELINGS" EVERY 4:00 X5 12 PULL UPS 16 DEADLIFTS (135#/95#) M=14 / F=10 CALORIE ASSAULT BIKE

COMPTRAIN CLASS PROGRAMMING STRENGTH/OLY: OVERHEAD SQUAT 3-3-3-3-3 METCON: "DENIM" 15:00 AMRAP 60 DOUBLE UNDERS M=30 / F=21 CALORIE ROW 15 OVERHEAD SQUATS (115#/80#)