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

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#)

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#)

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

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

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

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

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

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#)

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