FRIDAY 9.15.17
COMPTRAIN CLASS PROGRAMMING METCON: "SNAKE BITE" OPTION A: 21-15-9 SQUAT SNATCHES (95#/65#) CHEST-2-BAR PULL UPS OPTION B: 15-12-9...
THURSDAY 9.14.17
COMPTRAIN CLASS PROGRAMMING METCON: "SKID ROW" TEAMS OF 2 ROW 2000M 1 MILE LOADED RUN (70#/50#) ROW 2000M
WEDNESDAY 9.13.17
COMPTRAIN CLASS PROGRAMMING METCON: "FRANK THE TANK" 5:00 AMRAP BUY IN = 50 WALL BALLS (20#/14#) 12 DEADLIFTS (185#/135#) 12 LATERAL...
TUESDAY 9.12.17
COMPTRAIN CLASS PROGRAMMING METCON: "CEMENT MIXER" EVERY 3:00 FOR 7 ROUNDS: 400M RUN 12 TOES-2-BAR
MONDAY 9.11.17
COMPTRAIN CLASS PROGRAMMING METCON: "HARD LABOR" TEAMS OF 3 25:00 AMRAP M=100 / F=75 / COED=87 CALORIE BIKE 100 POWER CLEANS (135#/95#) ...
FRIDAY 9.8.17
COMPTRAIN CLASS PROGRAMMING METCON: "HOT TAMALE" 800M RUN M=30 / F=21 CALORIE ROW 25 BURPEES 20 CLEAN & JERKS (115#/80#)
THURSDAY 9.7.17
COMPTRAIN CLASS PROGRAMMING METCON: "WALKING DEAD" 15:00 AMRAP 60 DOUBLE UNDERS 150FT WALKING LUNGE 15 DEADLIFTS (225#/155#)
WEDNESDAY 9.6.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: "STRICT LYNNE" MAX REP BODYWEIGHT BENCH PRESS MAX STRICT PULL UPS REST 3:00 X5
TUESDAY 9.5.17
COMPTRAIN CLASS PROGRAMMING METCON: "ALL FOURS" 4:00 AMRAP 400M RUN M=27 / F=20 CALORIE ASSAULT BIKE MAX POWER SNATCHES (75#/55#) 4:00...
MONDAY 9.4.17
COMPTRAIN CLASS PROGRAMMING METCON: "MIGHTY MOUSE" 18:00 AMRAP 30 THRUSTERS (95#/65#) 30 BOX JUMPS (24"/20") M=30 / F=21 CALORIE ROW...
