COMPTRAIN CLASS PROGRAMMING METCON: "FRAN" 21-15-9 THRUSTERS (95#/65#) PULL UPS

COMPTRAIN CLASS PROGRAMMING METCON: "HURRICANE" 800M RUN 21 POWER CLEANS (155#/105#) X3

COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT WORK UP TO A HEAVY DOUBLE METCON: "TKO" M=35 / F=25 CALORIE BIKE 27 CHEST-2-BAR PULL UPS 21 POWER SNATCHES (115#/80#) 15 OVERHEAD SQUATS (115#/80#) 9 SQUAT SNATCHES (115#/80#)

COMPTRAIN CLASS PROGRAMMING METCON: "HALF AND HALF" TEAM WORKOUT (2 ATHLETES) 400M ROW 200M WRECK BAG RUN (50#/35#) X8 *ATHLETES WILL COMPLETE 4 ROUNDS EACH, SWITCHING AFTER FULL ROUNDS ARE COMPLETED. ATHLETES CAN USE BAGS, MEDBALLS, KETTLEBELLS, DUMBBELLS OR PLATES.

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT CLEAN BUILD TO A HEAVY SINGLE METCON: "UNDER THE LIGHTS" 8:00 AMRAP 3 HANG SQUAT CLEANS (95#/65#) 3 TOES-2-BAR 6 HANG SQUAT CLEANS 6 TOES-2-BAR 9 HANG SQUAT CLEANS 9 TOES-2-BAR ...ADD 3 REPS EACH ROUND...

COMPTRAIN CLASS PROGRAMMING METCON: "PLAY DEAD" 5:00 AMRAP BUY IN = 600M RUN 12 DEADLIFTS (185#/135#) 12 LATERAL BARBELL BURPEES REST 5:00 5:00 AMRAP BUY IN = 400M RUN 9 DEADLIFTS (225#/155#) 9 LATERAL BARBELL BURPEES REST 5:00 5:00 AMRAP BUY IN = 200M RUN 6 DEADLIFTS (275#/185#) 6 LATERAL BARBELL BURPEES

COMPTRAIN CLASS PROGRAMMING METCON: "SPIN DOCTOR" 20:00 AMRAP 30 DOUBLE UNDERS 15 WALL BALLS (20#/14#) 30 DOUBLE UNDERS 15 KETTLEBELL SWINGS (55#/35#)

COMPTRAIN CLASS PROGRAMMING METCON: "CENTURY CLUB" TEAM WORKOUT (3 ATHLETES) M=100 / COED=85 / F=57 CALORIE ROW 100 BOX JUMP OVERS (24"/20") 100 POWER SNATCHES (95#/65#) 100 THRUSTERS (95#/65#) 100 CHEST-2-BAR PULL UPS 100 THRUSTERS 100 POWER SNATCHES 100 BOX JUMP OVERS M=100 / COED=85 / F=75 CALORIE ROW

ATHLETE'S CHOICE MASTERS ONLINE QUALIFIER EVENT #4 5:00 AMRAP 9 HANDSTAND PUSH UPS 6 BAR FACING BURPEES 3 SNATCHES (165#/115#) ...OR... COMPTRAIN CLASS PROGRAMMING METCON: "SURFER ON ACID" 400M RUN 21 BURPEES X3

COMPTRAIN CLASS PROGRAMMING METCON: "RACK CITY" 10 POWER CLEANS (155#/105#) 50 AIR SQUATS 10 FRONT SQUATS (155#/105#) 50 AIR SQUATS 10 PUSH JERKS (155#/105#) 50 AIR SQUATS 10 CLUSTERS (155#/105#)