

WEDNESDAY 7.31.19
COMPTRAIN CLASS PROGRAMMING METCON: "NINJA TURTLE" EVERY 4:00 X 5 ROUNDS: 3 CHEST-2-BAR PULL UPS 6 TOES-2-BAR 9 DEADLIFTS (225#/155#)
12/9 CALORIE ASSAULT BIKE


TUESDAY 7.30.19
COMPTRAIN CLASS PROGRAMMING METCON:
"KELLY ROWLAND" 50/35 CALORIE ROW 3 ROUNDS OF "KELLY" 50/35 CALORIE ROW 1 ROUND OF KELLY: 400M RUN 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#)


MONDAY 7.29.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: SHOULDER PRESS 10:00 EMOM 5 X 5 5 X 3 METCON: "BEEF JERKY" 12:00 AMRAP 21 KETTLEBELL SWINGS (55#/35#) 14 KETTLEBELL REVERSE LUNGES (55#/35#) 7 PUSH JERKS (165#/115#)


SATURDAY 7.27.19
COMPTRAIN CLASS PROGRAMMING METCON: "HEARTBURN" 1 MILE RUN 10 ROUNDS OF "BERGERON BEEP TEST" (75#/55#)


FRIDAY 7.26.19
COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH BUILD TO A HEAVY 3-POSITION SNATCH COMPLEX METCON: "HOP SCOTCH" 10 POWER SNATCHES (95#/65#)
10 BOX JUMP OVERS (24"/20") X5


THURSDAY 7.25.19
COMPTRAIN CLASS PROGRAMMING METCON:
"AIR BNB" 1:00 ABMAT SIT UPS 1:00 CALORIE BIKE 1:00 AIR SQUATS 1:00 REST X5


WEDNESDAY 7.24.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS WORK UP TO A HEAVY SET OF 3 REPS METCON:
"TRAIL BLAZER" 800M RUN 80 DOUBLE UNDERS 21 PUSH PRESS (115#/85#) X3


TUESDAY 7.23.19
COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN COMPLEX 1 HANG POWER CLEAN + 1 POWER CLEAN WORK UP TO A HEAVY COMPLEX METCON: "NOWHERE FAST" 50 POWER CLEANS (155#/105#)
*5 TOES-2-BAR EVERY MINUTE ON THE MINUTE **START THE WORKOUT WITH TOES-2-BAR


MONDAY 7.22.19
COMPTRAIN CLASS PROGRAMMING METCON:
"HOT SAUCE" 3:00 AMRAP: 21/15 CALORIE ROW 21 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (75#/55#) 3:00 REST 3:00 AMRAP 18/13 CALORIE ROW 18 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (95#/65#) 3:00 REST 3:00 AMRAP 15/11 CALORIE ROW 15 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (115#/85#) 3:00 REST 3:00 AMRAP 12/9 CALORIE ROW 12 LATERAL BARBELL BURPEES MAX OVERHEAD SQUATS (135#/95#)


SATURDAY 7.20.19
COMPTRAIN CLASS PROGRAMMING METCON: "BROKEN ROAD" 15 KETTLEBELL SWINGS (53#/35#)
15/12 CALORIE BIKE X5 DIRECTLY INTO... 20 ABMAT SIT UPS 200M RUN X5