COMPTRAIN CLASS PROGRAMMING METCON: "LAYUP" 50-40-30-20-10 DOUBLE UNDERS SIT UPS DIRECTLY INTO... 5-10-15-20-25 KETTLEBELL SWINGS (53/35) WALLBALLS (20/14)

COMPTRAIN CLASS PROGRAMMING METCON: "SEA WORLD" 25 POWER SNATCHES (75/55) 10 POWER CLEAN & JERKS 1000M ROW X3 POWER CLEAN & JERKS: ROUND 1 = 135/95 ROUND 2 = 155/105 ROUND 3 = 185/135

COMPTRAIN CLASS PROGRAMMING OLY: HANG SQUAT SNATCH 5-4-3-2-1 METCON: "T-MOBILE" AMRAP 15: 5 BAR MUSCLE UPS 10 OVERHEAD SQUATS (95/65) 15 DEADLIFTS (95/65)

COMPTRAIN CLASS PROGRAMMING METCON: "LOOSE CANNON" 3:00 CALORIE ROW 2:00 CALORIE BIKE 1:00 SIT UPS 2:00 REST X3

COMPTRAIN CLASS PROGRAMMING METCON: "DIRTY 30" 30 BOX JUMPS (20"/24") 30 CHEST-2-BAR PULL UPS 30 KETTLEBELL SWINGS (55/35) 30 FRONT SQUATS (115/85) 30 TOES-2-BAR 30 PUSH PRESS (115/85) 30 DEADLIFTS (115/85) 30 WALL BALLS (20/14) 30 BURPEES 30 DOUBLE UNDERS

COMPTRAIN CLASS PROGRAMMING METCON: "TRIPADVISOR" AMRAP 5: BUY IN = 600M RUN ...DIRECTLY INTO... MAX ROUNDS 9 POWER CLEANS (95/65) 21 DOUBLE UNDERS REST 5 MINUTES AMRAP 5: BUY IN = 400M RUN ...DIRECTLY INTO... MAX ROUNDS 6 POWER CLEANS (135/85) 21 DOUBLE UNDERS REST 5 MINUTES AMRAP 5: BUY IN = 200M RUN ...DIRECTLY INTO... MAX ROUNDS 3 POWER CLEANS (165/115) 21 DOUBLE UNDERS

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT WORK UP TO A HEAVY SET OF 5 METCON: "SIMPLE PLAN" 50 AIR SQUATS 35 PUSH UPS (HAND RELEASE) 25/18 CALORIE ROW X3

COMPTRAIN CLASS PROGRAMMING METCON: "CAESAR'S PALACE" TEAM WORKOUT (3 ATHLETES) AMRAP 7: 50 BACK SQUATS (155/105) 50 BACK SQUATS (185/135) MAX BACK SQUATS (225/185) REST 3 MINUTES AMRAP 7: 50 BENCH PRESS (135/95) 50 BENCH PRESS (155/105) MAX BENCH PRESS (185/135) REST 3 MINUTES AMRAP 7: 50 DEADLIFTS (185/135) 50 DEADLIFTS (225/155) MAX DEADLIFTS (275/185)

COMPTRAIN CLASS PROGRAMMING METCON: "FIGHT GONE BAD" 1:00 WALL BALLS (20/14) 1:00 SUMO DEADLIFT HIGH PULLS (75/55) 1:00 BOX JUMPS (20") 1:00 PUSH PRESS (75/55) 1:00 CALORIE ROW 1:00 REST X5

COMPTRAIN CLASS PROGRAMMING METCON: "FARMERS ONLY" 10 KETTLEBELL SWINGS (70/55) 200' SINGLE-ARM FARMERS CARRY (70/55) 400M RUN X5