
TUESDAY 12.19.17
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#)

MONDAY 12.18.17
COMPTRAIN CLASS PROGRAMMING METCON:
"FULL CIRCLE" 1 MILE RUN 100 DOUBLE UNDERS 35 CALORIE ASSAULT BIKE 100 DOUBLE UNDERS 1500M ROW
SATURDAY 12.16.17
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

FRIDAY 12.15.17
COMPTRAIN CLASS PROGRAMMING METCON:
"HEARTBREAK KID" 10 FRONT SQUATS (185#/135#) 20 CHEST-2-BAR PULL UPS 50 DOUBLE UNDERS X3

THURSDAY 12.14.17
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

WEDNESDAY 12.13.17
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

TUESDAY 12.12.17
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

MONDAY 12.11.17
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

SATURDAY 12.9.17
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

FRIDAY 12.8.17
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#)