WEDNESDAY 1.31.18
COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN 15:00 TO BUILD TO A HEAVY 3-POSITION POWER CLEAN METCON: "HANGOVER" 15 HANG POWER CLEANS...
TUESDAY 1.30.18
COMPTRAIN CLASS PROGRAMMING METCON: "OPENING DAY" 21-15-9 WALL BALLS (20#/14#) PULL UPS THRUSTERS (95#/65#) BOX JUMPS (24"/20")...
MONDAY 1.29.18
COMPTRAIN CLASS PROGRAMMING METCON: "WATER POWER" 15:00 AMRAP 60 DOUBLE UNDERS M=30 / F=21 CALORIE ROW 10 POWER SNATCHES (115#/80#)
SATURDAY 1.27.18
OLY: 1 HOUR SNATCH SESSION WITH JOEL 0700-0800 COMPTRAIN CLASS PROGRAMMING METCON: "RIDE OR DIE" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP...
FRIDAY 1.26.18
COMPTRAIN CLASS PROGRAMMING METCON: "CHIP SHOT" 13:00 AMRAP 70 ALTERNATING DUMBBELL SNATCHES (50#/35#) 60 WALL BALLS (20#/14#) M=50 /...
THURSDAY 1.25.18
STRENGTH: SUMO DEADLIFT 12:00 TO BUILD TO A HEAVY SET OF 3 METCON: "HEAVY HELEN" 400M RUN 21 KETTLEBELL SWINGS (70#/55#) 12 CHEST-2-BAR...
WEDNESDAY 1.24.18
COMPTRAIN CLASS PROGRAMMING METCON: "SLAP HAPPY" 5:00 AMRAP BUY IN = 100 DOUBLE UNDERS 12 FRONT SQUATS (95#/65#) 4 BURPEE BOX JUMP...
TUESDAY 1.23.18
COMPTRAIN CLASS PROGRAMMING METCON: "HANDLEBARS" M=21 / F=15 CALORIE BIKE/ROW/SKI OR 200M RUN 15 TOES-2-BAR 7 POWER CLEAN & JERKS...
MONDAY 1.22.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 5-5-5 METCON: "DOCTORS ORDERS" 50 AIR SQUATS 35 PUSH UPS M=20 / F=15 CALORIE ROW/BIKE...
SATURDAY 1.20.18
WORKOUT: 1 HOUR OF YOGA METCON (OPTION A): "CHAIN SMOKER" EVERY 4:00 15 CHEST-2-BAR PULL UPS 18 ALTERNATING DUMBBELL SNATCHES (50#/35#)...
