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

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

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

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

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#)

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#)

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)

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

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)

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