COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUATS 15:00 TO WORK UP TO A HEAVY SET OF 3 METCON: "OVER AND OUT" 20 POWER SNATCHES (115#/80#) 20 BAR-FACING BURPEES 20 OVERHEAD SQUATS (115#/80#) 20 BAR-FACING BURPEES 20 SQUAT SNATCHES (115#/80#)

COMPTRAIN CLASS PROGRAMMING METCON: "FULL CIRCLE" 1 MILE RUN 100 DOUBLE UNDERS 35 CALORIE ASSAULT BIKE 100 DOUBLE UNDERS 1500M ROW

COMPTRAIN CLASS PROGRAMMING METCON: "THREE PEAT" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP M=70 / F=50 / COED=60 CALORIE ROW 70 BAR-FACING BURPEES 70 POWER SNATCHES (75#/55#) M=60 / F=40 / COED=50 CALORIE ROW 60 BAR-FACING BURPEES 60 POWER SNATCHES (95#/65#) M=50 / F=35 / COED=42 CALORIE ROW 50 BAR-FACING BURPEES 50 POWER SNATCHES (115#/80#) M=40 / F=30 / COED=35 CALORIE ROW 40 BAR-FACING BURPEES 40 POWER SNATCHES (135#/95#) M=30 / F=20 / COED=25 CALORIE ROW 30 BAR-FACING BURPEE

COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBREAK KID" 10 FRONT SQUATS (185#/135#) 20 CHEST-2-BAR PULL UPS 50 DOUBLE UNDERS X3

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFTS 15:00 TO WORK UP TO A HEAVY SET OF 5 METCON: "SWITCH GEARS" 8 ROUNDS OF :20 ON / :10 OFF KETTLEBELL SWINGS (55#/35#) ASSAULT BIKE SIT UPS SHUTTLE SPRINTS

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 15:00 TO WORK UP TO A HEAVY SET OF 3 METCON: "SKY HOOK" 20 HANG POWER CLEANS (95#/65#) 20 FRONT SQAUTS (95#/65#) 20 PUSH PRESS (95#/65#) X3

COMPTRAIN CLASS PROGRAMMING METCON: EVERY 3:00 M=21 / F=15 CALORIE ROW OR M=15 / F=10 CALORIE BIKE 100M WRECKBAG SPRINT (50#/35#) X8 CORE COOLDOWN: 2:00 L-SIT HOLD 2:00 PULL UP L-SIT HOLD 2:00 GHD HOLD

COMPTRAIN CLASS PROGRAMMING METCON: "FOUR THIRTY" 20:00 AMRAP 30 DUMBBELL SNATCHES (50#/35#) 30 BOX JUMPS (24"/20") M=21 / F=15 CALORIE ASSAULT BIKE 30 TOES-2-BAR

COMPTRAIN CLASS PROGRAMMING METCON: "CINDER BLOCK" 10 STRICT PULL UPS M=10 / F=7 CALORIE ASSAULT BIKE X3 20 PUSH UPS M=10 / F=7 CALORIE ASSAULT BIKE X3 30 AIR SQUATS M=10 / F=7 CALORIE ASSAULT BIKE X3

COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00 - 10:00 1 MILE RUN MAX CLEAN & JERKS (135#/95#) 10:00 - 13:00 REST 13:00 - 20:00 800M RUN MAX POWER SNATCH (115#/80#) 20:00 - 23:00 REST 23:00 - 27:00 400M RUN MAX THRUSTERS (95#/65#)