

SATURDAY 8.31.19
COMPTRAIN CLASS PROGRAMMING METCON:
"THREE STOOGES" TEAM WORKOUT (3 ATHLETES) 100/70 CALORIE ROW 100 BOX JUMP OVERS (24"/20")
100 POWER SNATCHES (95#/65#)
10 ROPE CLIMBS 100 POWER SNATCHES (75#/55#)
100 BOX JUMP OVERS (24"/20")
100/70 CALORIE ROW


FRIDAY 8.30.19
COMPTRAIN CLASS PROGRAMMING OLY: CLEAN COMPLEX 1 POWER CLEAN 1 HANG SQUAT CLEAN 1 SQUAT CLEAN METCON:
"SQUEAKY CLEAN" 400M RUN 7 POWER CLEANS 7 HANG SQUAT CLEANS 7 SQUAT CLEANS (115#/85#)


THURSDAY 8.29.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: STRICT PRESS BUILD TO A HEAVY SET OF 5 REPS METCON:
"HEAVY METAL" 12:00 AMRAP: 10 STRICT PRESSES (95#/65#)
25 DOUBLE UNDERS 10 STRICT PULL UPS 25 DOUBLE UNDERS


WEDNESDAY 8.28.19
COMPTRAIN CLASS PROGRAMMING METCON: "HALFTIME" 30-20-10 DUMBBELL POWER SNATCH (50#/35#)
WALL BALLS (20#/14#) DIRECTLY INTO... 10-20-30 BURPEES CALORIE ROW


TUESDAY 8.27.19
COMPTRAIN CLASS PROGRAMMING METCON:
"CEMENT TRUCK" EVERY 5 MINUTES ON THE MINUTE X 5 ROUNDS: 400M RUN 12/9 CALORIE BIKE 15 TOES-2-BAR


MONDAY 8.26.19
COMPTRAIN CLASS PROGRAMMING STRENGHT: THRUSTERS WORK UP TO A HEAVY SET OF 10 REPS METCON:
"SUCKER PUNCH" 21-18-15-12-9 KETTLEBELL SWINGS (55#/35#)
THRUSTERS (75#/55#)


SATURDAY 8.24.19
COMPTRAIN CLASS PROGRAMMING METCON:
"RUNAWAY TRAIN" TEAM WORKOUT (3 ATHLETES) 400M RUN 70/50 CALORIE ASSAULT BIKE X3 DIRECTLY INTO... 21 CLEAN & JERKS (115#/85#) 21 CLEAN & JERKS (135#/95#) 21 CLEAN & JERKS (155#/105#) 21 CLEAN & JERKS (185#/125#) 21 CLEAN & JERKS (205#/135#)


FRIDAY 8.23.19
COMPTRAIN CLASS PROGRAMMING METCON:
"CRAZY STAIRS" 10 ROUNDS OF "CINDY" 50/35 CALORIE ROW 30 POWER SNATCHES (115#/85#)


THURSDAY 8.22.19
COMPTRAIN CLASS PROGRAMMING METCON:
"TEAM TOSH SPRINTS" TEAM WORKOUT (2 ATHLETES) 200M RUN 400M RUN 600M RUN X3


WEDNESDAY 8.21.19
COMPTRAIN CLASS PROGRAMMING METCON: "FRANK THE TANK" 5:00 AMRAP: BUY IN = 50 WALL BALLS (20#/14#)
12 DEADLIFTS (185#/135#)
12 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP: BUY IN = 35 WALL BALLS 9 DEADLIFTS (225#/155#)
9 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP: BUY IN = 20 WALL BALLS 6 DEADLIFTS (275#/185#)
6 LATERAL BARBELL BURPEES