THURSDAY 11.30.17
COMPTRAIN CLASS PROGRAMMING METCON: "LONG GONE" 1:00 AMRAP AT EACH STATION: WALL BALLS (20#/14#) DUMBBELL SNATCH (50#/35#) CALORIE...
WEDNESDAY 11.29.17
COMPTRAIN CLASS PROGRAMMING OLY: CLEAN & JERK 10:00 EMOM 1 POWER CLEAN + 1 PUSH JERK METCON: "SWING SET" 15:00 AMRAP 100M RUN 2...
TUESDAY 11.28.17
COMPTRAIN CLASS PROGRAMMING METCON: "2K TEST" 2000M ROW CORE COOLDOWN: COACH'S CHOICE
MONDAY 11.27.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-5-4-4-3-3 METCON: "HUMPTY DUMPTY" 10 POWER SNATCHES (115#/80#) 20 BOX JUMP OVERS...
SATURDAY 11.24.17
COMPTRAIN CLASS PROGRAMMING METCON: "THIRD WHEEL" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP 600M RUN (200M PER ATHLETES) M=60 / F=42 /...
FRIDAY 11.24.17
COMPTRAIN CLASS PROGRAMMING METCON: "VOORHEES" 13:00 AMRAP 55 BURPEES 55 PULL UPS M=55 / F=40 CALORIE ROW 55 HANDSTAND PUSH UPS OLY: ...
THURSDAY 11.23.17
COMPTRAIN CLASS PROGRAMMING METCON: "THREE CHEERS" 18:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 BOX JUMP OVERS (24"/20") 200M RUN 6...
WEDNESDAY 11.22.17
COMPTRAIN CLASS PROGRAMMING METCON: "FRONT LOADER" TEAM WORKOUT (3 ATHLETES) 7:00 AMRAP 50 PUSH PRESS (135#/95#) 50 PUSH PRESS...
TUESDAY 11.21.17
COMPTRAIN CLASS PROGRAMMING METCON: "MIXED FEELINGS" EVERY 4:00 X5 12 PULL UPS 16 DEADLIFTS (135#/95#) M=14 / F=10 CALORIE ASSAULT BIKE
MONDAY 11.20.17
COMPTRAIN CLASS PROGRAMMING STRENGTH/OLY: OVERHEAD SQUAT 3-3-3-3-3 METCON: "DENIM" 15:00 AMRAP 60 DOUBLE UNDERS M=30 / F=21 CALORIE ROW...
