THURSDAY 12.7.17
COMPTRAIN CLASS PROGRAMMING METCON:
"HINDSIGHT" 20:00 AMRAP 2 BAR MUSCLE UPS 4 STRICT HANDSTAND PUSH UPS 8 DUMBBELL HANG SQUAT CLEANS (50#/35#)
WEDNESDAY 12.6.17
COMPTRAIN CLASS PROGRAMMING METCON:
"JOHNNY" TEAM WORKOUT (2 ATHLETES) BUY IN: 600M RUN (BOTH ATHLETES TOGETHER) 19 CALORIE ROW (EACH) 87 ROWER JUMP OVERS 7 ROPE CLIMBS X3 CASH OUT: 600M RUN (BOTH ATHLETES TOGETHER)
TUESDAY 12.5.17
COMPTRAIN CLASS PROGRAMMING METCON:
"BLACK AND BLUE" 10 POWER CLEANS (135#/95#)
10 BURPEES X5 CORE COOLDOWN: 30 STRICT TOES-2-BAR 40 GHD SIT UPS 50 ABMAT SIT UPS *NOT FOR TIME
MONDAY 12.4.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUATS 5-5-5-5-5 METCON:
"EIKAJ" 30 PULL UPS 50 THRUSTERS (45/35) 1000M ROW
SATURDAY 12.2.17
METCON: "MURPH" 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN
FRIDAY 12.1.17
COMPTRAIN CLASS PROGRAMMING STRENGTH:
FRONT SQUATS 3-3-3-3-3 METCON:
15:00 AMRAP 4 BAR MUSCLE UPS 8 FRONT SQUATS (155#/105#)
12 BURPEE BOX JUMP OVERS (24"/20")
