COMPTRAIN CLASS PROGRAMMING METCON: "FISH OUT OF WATER" 2000M ROW DIRECTLY INTO... 10 ROUNDS OF "HEAVY CHIEF" 3 POWER CLEANS (155#/105#) 6 PUSH UPS 9 AIR SQUATS

COMPTRAIN CLASS PROGRAMMING METCON: "SHAKE WEIGHT" 800M RUN 21 TOES-2-BAR 30 DB SNATCHES (50#/35#) X3 OR "CHUTES & LADDERS" 15:00 AMRAP BUY IN = 75/50 CALORIE BIKE THEN... 3 WALL BALLS + 3 BURPEES 6 WALL BALLS + 6 BURPEES 9 WALL BALLS + 9 BURPEES ...UP BY 3'S UNTIL TIME CAP...

COMPTRAIN CLASS PROGRAMMING METCON: "SICKO MODE" MALES = 21-15-9 FEMALES = 15-12-9 CALORIE ROW CALORIE BIKE DIRECTLY INTO... 21 HANG SQUAT CLEAN THRUSTERS (135#/95#)

COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO HEAVY SETS OF 3-2-1 METCON: "SHRUTE FARMS" 14:00 AMRAP 100M FARMERS CARRY (50#/30#) 30 ABMAT SIT UPS 100M FARMERS CARRY 15 DEADLIFTS (205#/145#)

COMPTRAIN CLASS PROGRAMMING METCON: "NANCY" 400M RUN 15 OVERHEAD SQUATS (95#/65#) X5 SKILL: "HANDSTAND WORK & BENT OVER ROWS" 10:00 ALTERNATING EMOM EVEN MINUTES = HANDSTAND WORK ODD MINUTES = SINGLE ARM KB OR DB ROW

COMPTRAIN CLASS PROGRAMMING METCON: "WATER BREAK" 4:00 AMRAP 27 HANG POWER CLEANS (95#/65#) 27 BURPEES OVER THE ROWER 27/21 CALORIE ROW REST 4:00 4:00 AMRAP 21 HANG POWER CLEANS (115#/85#) 21 BURPEES OVER THE ROWER 21/15 CALORIE ROW 4:00 REST 4:00 AMRAP 15 HANG POWER CLEANS (135#/95#) 15 BURPEES OVER THE ROWER 15/12 CALORIE ROW

COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT BUILD TO A HEAVY FRONT SQUAT COMPLEX 1 PAUSING FRONT SQUAT + 1 FRONT SQUAT METCON: "JACK DANIELS" 1000M RUN 50 THRUSTERS (45#/35#) 30 PULL UPS

COMPTRAIN CLASS PROGRAMMING METCON: "WATERMELON" 500M ROW 25 WALL BALLS (20#/14#) 25 KETTLEBELL SWINGS (70#/55#) X4

COMPTRAIN CLASS PROGRAMMING METCON: "EL NINO" 1 MILE RUN 50 DUMBBELL SNATCHES (50#/35#) 400M WRECK BAG RUN (50#/35#) 30 PULL UPS 20 BURPEE BOX JUMPS (24"/20")

COMPTRAIN CLASS PROGRAMMING METCON: "MANO Y MANO" CLASS DIVIDES INTO 2 TEAMS TEAM 1: ROW FOR CALORIES TEAM 2: 400M BUTCHER PUSH X3