COMPTRAIN CLASS PROGRAMMING METCON: "UNDER FIRE" FOR TIME: 400 METER RUN 50 DOUBLE UNDERS 15 TOES 2 BAR 15 PULL-UPS 400 METER RUN 50 DOUBLE UNDERS 12 TOES 2 BAR 12 PULL-UPS 400 METER RUN 50 DOUBLE UNDERS 9 TOES 2 BAR 9 PULL-UPS

COMPTRAIN CLASS PROGRAMMING METCON: "LAST LEGS" TEAMS OF 3: 0:00-5:00 - MAX FRONT SQUATS 5:00-10:00 - MAX CALORIE ROW 10:00-13:00 - REST 13:00-18:00 - MAX BACK SQUATS 18:00-23:00 - MAX CALORIE BIKE SQUAT LOADS INCREASE EVERY 30 REPS 0-30 REPS (115/80) 31-60 (185/135) 61-AMRAP (225/155)

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

COMPTRAIN CLASS PROGRAMMING METCON: "THE GOOD LIFE" 3 ROUNDS: 500 METER ROW 12 BURPEES 21 BOX JUMPS (24/20)

COMPTRAIN CLASS PROGRAMMING STRENGTH: STRICT PRESS HEAVY SET OF 1 PUSH PRESS HEAVY SET OF 3 PUSH JERK HEAVY SET OF 5 METCON: "NONSTOP" AMRAP8: 7/5 CALORIE ASSAULT BIKE 10 WALL BALLS (20/14)

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY 3 METCON: "DEAD MEAT" FOR TIME: 1 MILE RUN 100 DOUBLE UNDERS 30 DEADLIFTS (185/135) 800 METER RUN 50 DOUBLE UNDERS 20 DEADLIFTS (185/135) 400 METER RUN 25 DOUBLE UNDERS 10 DEADLIFTS (185/135)

METCON: "ALWAYS REMEMBERED" TEAMS OF 2: BUY-IN: 2001 METER ROW 4 ROUNDS: 9 ROPE CLIMBS 11 BEAR COMPLEXES (135/95) CASH-OUT: 2977 METER ROW BEAR COMPLEX: POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + BACK RACK PUSH PRESS

COMPTRAIN CLASS PROGRAMMING STRENGTH: TURKISH GET-UP BUILD TO MODERATE LOAD ON EACH ARM. *SCORE IS WEIGHT USED. IF ONE ARM WAS LIGHTER, SCORE IS LIGHTER OF THE TWO WEIGHTS.* METCON: "E-BRAKE" 3 ROUNDS: 400 METER RUN 20 ALTERNATING DUMBBELL SNATCHES (50/35) 15/10 CALORIE ASSAULT BIKE

COMPTRAIN CLASS PROGRAMMING METCON: "CHAIN GANG" TEAMS OF 3: AMRAP 25: 40 CHEST 2 BAR PULL-UPS 50 BARBELL-FACING BURPEES 60 THRUSTERS ROUND 1: 75/55 ROUND 2: 95/65 ROUND 3: 115/80 ROUND 4: 135/95 ROUND 5: 155/105 (AMRAP IN TIME REMAINING)

COMPTRAIN CLASS PROGRAMMING METCON: "COLD SHOULDER" FOR TIME: 21-18-15-12-9: DUMBBELL STRICT PRESSES (30's/20's) AFTER EACH ROUND: 200 METER SANDBAG RUN (50/35)