December 13, 2018

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

POWER SNATCH

BUILD TO HEAVY SET OF 5

METCON:

"PLAY BALL"

3 ROUNDS:

10 POWER SNATCHES (115/80)

20 BOX JUMP OVERS (24/20)

30 WALL BALLS (20/14)

December 11, 2018

METCON:

"CRASH COURSE"

AMRAP 15:

50 ABMAT SIT-UPS

40/30 CALORIE ASSAULT BIKE

30 CHEST 2 BAR PULL-UPS

20 WRECK BAG OVER THE SHOULDER (70/50)

December 7, 2018

METCON:

"TEAM BARBARA"

TEAMS OF 2

AMRAP 20:

20 PULL-UPS

30 PUSH-UPS

40 SIT-UPS

50 SIR SQUATS

December 6, 2018

METCON:

"FROGGER"

6 ROUNDS:

20/14 CALORIE ROW

20 x 10 M SHUTTLES

December 5, 2018

METCON:

"RUGRATS"

ON THE 4:00 x 5 ROUNDS:

9 BURPEE BOX JUMP OVERS (24/20)

15 DUMBBELL FRONT SQUATS (50's/30's)

15/12 CALORIE ASSAULT BIKE

SCORE IS SLOWEST ROUND.

December 3, 2018

STRENGTH:

PUSH JERK

BUILD TO HEAVY 5-4-3-2-1

METCON:

"DOWN TIME"

AMRAP 7:

3 DEADLIFTS, 3 HANG POWER CLEANS, 3 PUSH JERKS (115/80)

6 DEADLIFTS, 6 HANG POWER CLEANS, 6 PUSH JERKS (115/80)

9 DEADLIFTS, 9 HANG POWER CLEANS, 9 PUSH JERKS (115/80)

...

CLIMB BY 3 REPS UNTIL THE FINISH

December 3, 2018

METCON:

"JUMP START"

FOR TIME:

60 DOUBLE UNDERS

30 DUMBBELL SNATCHES (50/35

60 DOUBLE UNDERS

30/21 CALORIE ROW

60 DOUBLE UNDERS

30 TOES 2 BAR

60 DOUBLE UNDERS

30/21 CALORIE ROW

60 DOUBLE UNDERS

30 DUMBBELL SNATCHES (50/35)

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