SATURDAY 12.30.17
SKILL METCON: 25:00 AMRAP 30 ALTERNATING PISTOLS 5 MUSCLE UPS 30FT HANDSTAND WALK 5 ROPE CLIMBS
FRIDAY 12.29.17
COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 15:00 TO WORK UP TO A HEAVY SET OF 2 METCON: "DT" 12 DEADLIFTS (155#/105#) 9 HANG...
THURSDAY 12.28.17
COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DECKER" 15:00 AMRAP 15 POWER SNATCHES (75#/55#) 30 DOUBLE UNDERS 15 WALL BALLS (20#/14#) ...
WEDNESDAY 12.27.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: FRONT SQUAT 15:00 TO BUILD TO A HEAVY SINGLE METCON: "NICKLE AND DIME" 5:00 AMRAP 21-15-9...
TUESDAY 12.26.17
COMPTRAIN CLASS PROGRAMMING METCON: "WATER WINGS" 20:00 AMRAP M=27 / F=21 CALORIE ROW 21 CHEST-2-BAR PULL UPS 15 BURPEE BOX JUMPS...
MONDAY 12.25.17
HOMEWORK: 30 MINUTE RUN OR 60 MINUTE LOADED RUCK/HIKE
SATURDAY 12.23.17
METCON: "12 BARS OF CHRISTMAS" (M=95# / F=65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS...
FRIDAY 12.22.17
COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER 15:00 TO WORK UP TO A HEAVY SET OF 1 METCON: "RAISE THE BAR" 8:00 AMRAP 3 THRUSTERS...
THURSDAY 12.21.17
COMPTRAIN CLASS PROGRAMMING METCON: "BOOM BOX" 15:00 AMRAP M=20 / F=15 CALORIE ASSAULT BIKE 20 BOX JUMPS (24"/20") 10 DEADLIFTS...
WEDNESDAY 12.20.17
COMPTRAIN CLASS PROGRAMMING METCON: "WIPED CLEAN" EVERY 4:00 COMPLETE THE FOLLOWING: 30 AIR SQUATS M=20 / F=15 CALORIE ROW 7 CLEAN &...
