SATURDAY 11.18.17
COMPTRAIN CLASS PROGRAMMING METCON: "GLEN" 30 CLEAN & JERKS (135#/95#) 1 MILE RUN 10 ROPE CLIMBS 1 MILE RUN 100 BURPEES
FRIDAY 11.17.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3-3-3-3-3 METCON: "LEG STAND" :20 BACK SQUATS (45#/35#) :10 REST :20 DOUBLE UNDERS :10...
THURSDAY 11.16.17
COMPTRAIN CLASS PROGRAMMING METCON: "FARMER'S TAN" TEAM WORKOUT (3 ATHLETES) 20:00 AMRAP 200M FARMER CARRY (2 X 70# / 2 X 55#) M=50 /...
WEDNESDAY 11.15.17
COMPTRAIN CLASS PROGRAMMING METCON: "DOCE" 4:00 AMRAP M=27 / F=21 CALORIE ROW 21 POWER CLEANS (135#/95#) 15 BURPEE BOX JUMP OVERS...
TUESDAY 11.14.17
COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCHES 2 REPS EVERY MINUTE ON THE MINUTE X10 METCON: "RUN DOWN" 15 POWER SNATCHES (75#.55#) ...
MONDAY 11.13.17
COMPTRAIN CLASS PROGRAMMING METCON: "DIRTY 30" 30 BOX JUMPS (24"/20") 30 CHEST-2-BAR PULL UPS 30 KETTLEBELL SWINGS (55#/35#) 30 FRONT...
SATURDAY 11.11.17
COMPTRAIN CLASS PROGRAMMING METCON (OPTION 1): "FOUR-TITUDE" 4:00 AMRAP BIKE FOR CALORIES ON THE 0:00 = 12 BURPEES ON THE 1:00 = 9...
FRIDAY 11.10.17
COMPTRAIN CLASS PROGRAMMING METCON: "HARDTOP" EVERY 4:00 X5 400M RUN 1 ROUND OF "DT" (155#/105#) *1 ROUND OF "DT" = 12 DEADLIFTS + 9 HANG...
THURSDAY 11.9.17
COMPTRAIN CLASS PROGRAMMING METCON: "BIG NASTY" 7 MUSCLE UPS 50 AIR SQUATS 10 HANG POWER SNATCHES (115#/80#) X3
WEDNESDAY 11.8.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 3-3-3-3-3 METCON: "DEAD SPRINT" TEAM WORKOUT (2 ATHLETES) 18:00 AMRAP 7 DEADLIFTS...
