September - 2019

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