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...
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#) ...
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...
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...
MONDAY 12.25.17
HOMEWORK: 30 MINUTE RUN OR 60 MINUTE LOADED RUCK/HIKE