

THURSDAY 11.21.19
COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON:
"OLD MACDONALD" 100M FARMERS CARRY (53's/35's) 30 SIT UPS 10 WRECK BAG OVER THE SHOULDER (70#/50#) X5


WEDNESDAY 11.20.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT WORK UP TO A HEAVY SET OF 3 PAUSING OVERHEAD SQUATS (3 SECONDS) METCON:
"DOUBLE JOINTED" 16:00 AMRAP: 15 OVERHEAD SQUATS (95#/65#)
30 DOUBLE UNDERS 15 DEADLIFTS (95#/65#)
30 DOUBLE UNDERS


TUESDAY 11.19.19
COMPTRAIN CLASS PROGRAMMING METCON:
"SEA HORSE" 40/30 CALORIE BIKE 800M ROW 400M RUN 20 BURPEES X3


MONDAY 11.18.19
COMPTRAIN CLASS PROGRAMMING OLY: "MACHO MAN COMPLEX" BUILD TO A HEAVY COMPLEX: 3 POWER CLEANS 3 FRONT SQUATS 3 PUSH JERKS METCON:
"RANDY SAVAGE" 12:00 AMRAP: 3 ROUNDS OF "MACHO MAN" (135#/95#)
15 TOES-2-BAR


SATURDAY 11.16.19
COMPTRAIN CLASS PROGRAMMING METCON:
"4TH DOWN" 4:00 AMRAP: 21/15 CALORIE ROW 21 KETTLEBELL SWINGS (53#/35#)
21 THRUSTERS (75#/55#) 4:00 REST 4:00 AMRAP: 15/10 CALORIE ROW 15 KETTLEBELL SWINGS (54#/35#)
15 THRUSTERS (95#/65#) 4:00 REST 4:00 AMRAP: 9/6 CALORIE ROW 9 KETTLEBELL SWINGS (53#/35#)
9 THRUSTERS (115#/85#)


FRIDAY 11.15.19
COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY COMPLEX: 1 HANG POWER CLEAN 1 POWER CLEAN METCON:
"POWER BAR" 12:00 AMRAP: 9 HANG POWER CLEANS (135#/95#)
12 PUSH UPS (HR) 15 DEADLIFTS (135#/95#)


THURSDAY 11.14.19
COMPTRAIN CLASS PROGRAMMING METCON: "CLIMBING ANNIE" 10-20-30-40-50 DOUBLE UNDERS ABMAT SIT UPS AFTER EACH SET: ROPE CLIMBS (1-2-3-4-5)


WEDNESDAY 11.13.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT BUILD TO A HEAVY COMPLEX: 1 PAUSING BACK SQUAT (3 SECONDS) 1 BACK SQUAT METCON:
"STEP AEROBICS" 30 WALL BALLS (20#/14#)
20/14 CALORIE ROW 10 SINGLE-DUMBBELL BOX STEP UPS (EACH SIDE) X3


TUESDAY 11.12.19
COMPTRAIN CLASS PROGRAMMING METCON:
"PIGGY BACK" TEAM WORKOUT (2 ATHLETES) 12 ALTERNATING DUMBBELL SNATCHES (50#/35#)
12 LATERAL BURPEES OVER DUMBBELL 12/10 CALORIE BIKE X12 *SWITCH AFTER FULLY COMPLETED ROUND (6 ROUNDS EACH)


MONDAY 11.11.19
COMPTRAIN CLASS PROGRAMMING METCON:
"JACK" 20:00 AMRAP: 10 PUSH PRESS (115#/85#)
10 KETTLEBELL SWINGS (53#/35#)
10 BOX JUMPS (24"/20")