COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "ALEVE" BUY IN: 50/35 CALORIE BIKE 21-15-9 SHOULDER-2-OVERHEAD (135/95) PULL UPS CASH OUT: 50/35 CALORIE BIKE

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT SNATCH 5-4-3-2-1 METCON: "FIGHT OR FLIGHT" 20:00 AMRAP: 20 WALL BALLS (20/14) 20 HANG POWER SNATCHES (95/65) 20 BOX JUMPS (24"/20") 20 OVERHEAD SQUATS (95/65) 20/15 CALORIE ROW

COMPTRAIN CLASS PROGRAMMING METCON: "PERFECT BAR" TEAM WORKOUT (3 ATHLETES) 120 DEADLIFTS (155/105) 600M RUN 90 HANG POWER CLEANS (155/105) 600M RUBN 60 PUSH JERKS (155/105) 600M RUN 150/105 CALORIE BIKE 60 PUSH JERKS (135/95) 600M RUN 90 HANG POWER CLEANS (135/95) 600M RUN 120 DEADLIFTS (135/95) 600M RUN

COMPTRAIN CLASS PROGRAMMING METCON: "WATER WEIGHT" 25 OVERHEAD SQUATS (75/55) 15 CHEST-2-BAR PULL UPS 25/18 CALORIE ROW 15 BURPEE BOX JUMPS (24"/20") X3

COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PUSHING 10:00 EMOM METCON: "PUNCHING BAG" 3:00 AMRAP: 10 WRECK BAG OVER SHOULDER (70/50) 20 DOUBLE UNDERS 10 WRECK BAG REVERSE LUNGES (70/50) 20 DOUBLE UNDERS

AT HOME WORKOUT METCON: "HOME ALONE" 19:00 AMRAP: 12 BURPEES 25 AIR SQUATS

METCON: 'CFS 12 BARS OF CHRISTMAS" (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-4-3-2-1 METCON: "DOPAMINE" EVERY 5:00 X 5 ROUNDS: 20/14 CALORIE ROW 200M RUN 20/14 CALORIE BIKE

COMPTRAIN CLASS PROGRAMMING METCON: "MILE HIGH" 800M RUN 50 POWER SNATCHES (75#/55#) 800M RUN 5 ROPE CLIMBS 800M RUN 50 LATERAL BARBELL BURPEES

COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 1 METCON: "BLITZEN" 20/15 CALORIE ROW 10 THRUSTERS (115#/80#) X5