WEDNESDAY 12.12.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER SNATCH BUILD TO HEAVY SET OF 5 METCON: "PLAY BALL" 3 ROUNDS: 10 POWER SNATCHES (115/80) 20...
TUESDAY 12.11.18
METCON: "CRASH COURSE" AMRAP 15: 50 ABMAT SIT-UPS 40/30 CALORIE ASSAULT BIKE 30 CHEST 2 BAR PULL-UPS 20 WRECK BAG OVER THE SHOULDER (70/50)
FRIDAY 12.7.18
METCON: "TEAM BARBARA" TEAMS OF 2 AMRAP 20: 20 PULL-UPS 30 PUSH-UPS 40 SIT-UPS 50 SIR SQUATS
THURSDAY 12.6.18
METCON: "FROGGER" 6 ROUNDS: 20/14 CALORIE ROW 20 x 10 M SHUTTLES
WEDNESDAY 12.5.18
METCON: "RUGRATS" ON THE 4:00 x 5 ROUNDS: 9 BURPEE BOX JUMP OVERS (24/20) 15 DUMBBELL FRONT SQUATS (50's/30's) 15/12 CALORIE ASSAULT BIKE...
TUESDAY 12.4.18
STRENGTH: PUSH JERK BUILD TO HEAVY 5-4-3-2-1 METCON: "DOWN TIME" AMRAP 7: 3 DEADLIFTS, 3 HANG POWER CLEANS, 3 PUSH JERKS (115/80) 6...
MONDAY 12.3.18
METCON: "JUMP START" FOR TIME: 60 DOUBLE UNDERS 30 DUMBBELL SNATCHES (50/35 60 DOUBLE UNDERS 30/21 CALORIE ROW 60 DOUBLE UNDERS 30 TOES 2...
