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

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#)

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

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

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

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#)

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#)

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

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

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