June 18, 2019

COMPTRAIN CLASS PROGRAMMING

OLY:

SNATCH COMPLEX

BUILD TO A HEAVY SNATCH COMPLEX:

1 HANG POWER SNATCH

2 POWER SNATCHES

3 OVERHEAD SQUATS

METCON:

"BARTENDER"

10:00 AMRAP

12 DEADLIFTS (115#/85#)
9 OVERHEAD SQUATS (115#/85#)
6 HANG POWER SNATCHES (115#/85#)

June 18, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"HELEN"

400M RUN

21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS

X3

SKILL:

"STRICT RING DIPS & DOUBLE OVERHEAD KETTLEBELL CARRY"

ALTERNATING EVERY MINUTE ON THE MINUTE:

EVEN MINUTES = STRING RING DIPS

ODD MINUTE = DOUBLE OVERHEAD KETTLEBELL CARRY

June 17, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

BACK SQUAT

3 SETS OF 6 REPS

METCON:
"ESCAPE FROM WONDERLAND"

75 DOUBLE UNDERS

50 AIR SQUATS

25/18 CALORIE ROW

X3

June 14, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

DEADLIFT

BUILD TO HEAVY SETS OF 5-3-1

METCON:
"FALL BACK"

15-12-9-6-3

DEADLIFTS (185#/135#)
BARBELL FACING BURPEES

June 14, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"RUSH HOUR"

ON THE 4:00 X 5 ROUNDS:

14/10 CALORIE BIKE

10 LATERAL BARBELL BURPEES

5 POWER SNATCHES (135/95)

June 13, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:
"PHARMACY"

100' WALKING LUNGE

30 ABMAT SIT UPS

12 DUMBBEL POWER CLEANS (50#/35#)
X5

June 11, 2019

COMPTRAIN CLASS PROGRAMMING

STRENGTH:
THRUSTER

BUILD TO A HEAVY SET OF 3

METCON:

"CHEST HAIR"

25 THRUSTERS (95#/65#)
400M RUN

25 CHEST-2-BAR PULL UPS

400M RUN

25 THRUSTERS (95#/65#)

June 10, 2019

COMPTRAIN CLASS PROGRAMMING

SKILL:

"STRICT RING DIPS / DOUBLE OVERHEAD KETTLEBELL CARRY"

ALTERNATING EVERY MINUTE ON THE MINUTE:

EVEN MINUTES = STRING RING DIPS

ODD MINUTE = DOUBLE OVERHEAD KETTLEBELL CARRY

METCON:
"THE GOOD LIFE"

500M ROW

12 BURPEES

21 BOX JUMPS (24"/20")

X3

June 9, 2019

COMPTRAIN CLASS PROGRAMMING

OLYPMIC LIFTING:

"HANG SQUAT CLEAN"

EVERY 2 MINUTES ON THE MINUTE:

2-2-1-1-1

*WORKING UP TO A HEAVY SINGLE FOR THE DAY

METCON:
"HIGH HEELS"

9:00 AMRAP

10 HANG SQUAT CLEANS (95#/65#)
30 DOUBLE UNDERS

June 6, 2019

COMPTRAIN CLASS PROGRAMMING

METCON:

"DECK OF CARDS"

FOR TIME:

52 CARDS

HEARTS: KETTLEBELL SWINGS (53/35)

SPADES: BURPEES

CLUBS: ABMAT SIT-UPS

DIAMONDS: GOBLET SQUATS (53/35)

ACES: 200 M RUN

*FACE CARDS ARE 10 REPS*

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