
SATURDAY 9.28.19
COMPTRAIN CLASS PROGRAMMING METCON:
"KELLY" 400M RUN 30 BOX JUMPS (24"/20")
30 WALL BALLS (20#/14#)
X5

FRIDAY 9.27.19
COMPTRAIN CLASS PROGRAMMING METCON:
"GUT FEELING" 16:00 AMRAP:
12 HANG POWER CLEANS (155#/105#)
21 LATERAL BARBELL BURPEES 12 PUSH JERKS (155#/105#)
21 TOES-2-BAR

THURSDAY 9.26.19
COMPTRAIN CLASS PROGRAMMING METCON:
"DOUBLE DARE" ON THE 4:00 X 5 ROUNDS: 25/20 CALORIE BIKE 50 DOUBLE UNDERS 5 DEADLIFTS (BUILD IN WEIGHT)

WEDNESDAY 9.25.19
COMPTRAIN CLASS PROGRAMMING METCON:
"WORKAHOLIC" 21/15 CALORIE ROW 15 CHEST-2-BAR PULL UPS X3 DIRECTLY INTO... 21 KETTLEBELL SWINGS (55#/35#)
15 THRUSTERS (95#/65#)
X3

TUESDAY 9.24.19
COMPTRAIN CLASS PROGRAMMING STRENGTH:
PRESS SINGLE ARM DUMBBELL STRICT PRESS 5 X 8 METCON:
"SURFER ON ACID" 400M RUN 21 BURPEES X3

MONDAY 9.23.19
COMPTRAIN CLASS PROGRAMMING OLY: SNATCH COMPLEX BUILD TO A HEAVY COMPLEX: 1 HANG POWER SNATCH 2 POWER SNATCHES 3 OVERHEAD SQUATS METCON:
"BARTENDER" 10:00 AMRAP: 12 DEADLIFTS 9 OVERHEAD SQUATS 6 HANG POWER SNATCHES (115#/85#)

SATURDAY 9.21.19
COMPTRAIN CLASS PROGRAMMING METCON:
"MIGHTY DUCKS" TEAM WORKOUT (3 ATHLETES) 60 CLEAN & JERKS (135#/95#)
400M TEAM RUN 10 ROPE CLIMBS 400M TEAM RUN 100 LATERAL BARBELL BURPEES 400M TEAM RUN 10 ROPE CLIMBS 400M TEAM RUN 60 CELAN & JERKS (135#/95#)

FRIDAY 9.20.19
COMPTRAIN CLASS PROGRAMMING METCON: "AIR CONDITIONING" ONE THE 5:00 X4 ROUNDS: 20 DUMBBELL SNATCHES (50#/35#)
40 AIR SQUATS 20/15 CALORIE ROW

THURSDAY 9.19.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: WEIGHTED PULL UPS BUILD TO A 3RM WEIGHTED PULL UP METCON:
"SLEEPING BAG" 15 STRICT PULL UPS 200M RUN 30 SIT UPS 200M WRECK BAG RUN (50#/35#)
X4

WEDNESDAY 9.18.19
COMPTRAIN CLASS PROGRAMMING STRENGTH:
DEADLIFT 10-8-6-4 METCON:
"DIANE" 21-15-9 DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS