SATURDAY 12.30.17
SKILL METCON: 25:00 AMRAP 30 ALTERNATING PISTOLS 5 MUSCLE UPS 30FT HANDSTAND WALK 5 ROPE CLIMBS
FRIDAY 12.29.17
COMPTRAIN CLASS PROGRAMMING OLY:
HANG POWER CLEAN
15:00 TO WORK UP TO A HEAVY SET OF 2 METCON:
"DT" 12 DEADLIFTS (155#/105#)
9 HANG POWER CLEANS (155#/105#)
6 PUSH JERKS (155#/105#)
X5
THURSDAY 12.28.17
COMPTRAIN CLASS PROGRAMMING METCON:
"DOUBLE DECKER" 15:00 AMRAP 15 POWER SNATCHES (75#/55#)
30 DOUBLE UNDERS 15 WALL BALLS (20#/14#)
30 DOUBLE UNDERS CORE COOLDOWN:
50 ABMAT SIT UPS 20 HIP EXTENSIONS X2 *NOT FOR TIME
WEDNESDAY 12.27.17
COMPTRAIN CLASS PROGRAMMING STRENGTH:
FRONT SQUAT 15:00 TO BUILD TO A HEAVY SINGLE METCON:
"NICKLE AND DIME" 5:00 AMRAP 21-15-9 KETTLEBELL SWINGS (55#/35#) FRONT SQUATS (115#/80#)
(15-10-5) CALORIE ASSAULT BIKE 5:00 REST 5:00 AMRAP 21-15-9 KETTLEBELL SWINGS FRONT SQUATS (95#/65#) (15-10-5) CALORIE ASSAULT BIKE
TUESDAY 12.26.17
COMPTRAIN CLASS PROGRAMMING METCON:
"WATER WINGS" 20:00 AMRAP M=27 / F=21 CALORIE ROW 21 CHEST-2-BAR PULL UPS 15 BURPEE BOX JUMPS (24"/20")
9 CLEAN & JERKS (135#/95#)
MONDAY 12.25.17
HOMEWORK: 30 MINUTE RUN OR 60 MINUTE LOADED RUCK/HIKE
SATURDAY 12.23.17
METCON:
"12 BARS OF CHRISTMAS" (M=95# / F=65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...AND SO ON...)
FRIDAY 12.22.17
COMPTRAIN CLASS PROGRAMMING STRENGTH:
THRUSTER 15:00 TO WORK UP TO A HEAVY SET OF 1 METCON:
"RAISE THE BAR" 8:00 AMRAP 3 THRUSTERS (95#/65#)
3 TOES-2-BAR 6 THRSUTERS 6 TOES-2-BAR 9 THRUSTERS 9 TOES-2-BAR 12...15...18...21...AND SO ON...
THURSDAY 12.21.17
COMPTRAIN CLASS PROGRAMMING METCON:
"BOOM BOX" 15:00 AMRAP M=20 / F=15 CALORIE ASSAULT BIKE 20 BOX JUMPS (24"/20")
10 DEADLIFTS (245#/165#) CORE COOLDOWN: COACH'S CHOICE
WEDNESDAY 12.20.17
COMPTRAIN CLASS PROGRAMMING METCON:
"WIPED CLEAN" EVERY 4:00 COMPLETE THE FOLLOWING: 30 AIR SQUATS M=20 / F=15 CALORIE ROW 7 CLEAN & JERKS (135#/95#)
X5
