THURSDAY 2.15.18
COMPTRAIN CLASS PROGRAMMING METCON: "DRAGO" 30-25-20-15-10 RUSSIAN KETTLEBELL SWINGS (70#/55#) ABMAT SIT UPS 10M SHUTTLE SPRINTS
WEDNESDAY 2.14.18
COMPTRAIN CLASS PROGRAMMING METCON: "HOT SAUCE" 3:00 AMRAP M=21 / F=15 CALORIE ROW/BIKE 21 LATERAL ROWER/BARBELL BURPEES MAX OVERHEAD...
TUESDAY 2.13.18
COMPTRAIN CLASS PROGRAMMING METCON: "BAR HOPPING" 15:00 AMRAP 15 HANG POWER CLEANS (135#/95#) M=21 / F=15 CALORIE BIKE OR ROW 15...
MONDAY 2.12.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT 15:00 TO BUILD TO A HEAVY SET OF 3 METCON: "OPTIMUS PRIME" 7:00 AMRAP WALL BALLS...
SATURDAY 2.10.18
COMPTRAIN CLASS PROGRAMMING METCON: "HEAVE-HO" TEAM WORKOUT (3 ATHLETES) MMM=120 / FFF=90 / MMF=110 / MFF=10 CALORIE BIKE 75 THRUSTERS...
FRIDAY 2.9.18
COMPTRAIN CLASS PROGRAMMING METCON: "TREAD WATER" 2000M ROW 150 DOUBLE UNDERS 10 ROUNDS OF "CINDY" "CINDY" = 5 PULL UPS + 10 PUSH UP +...
THURSDAY 2.8.18
COMPTRAIN CLASS PROGRAMMING "ONESIES" ATHLETES CHOOSE 1 FROM EACH SECTION: STRENGTH: 1RM DEADLIFT 1RM BACK SQUAT 1RM BENCH PRESS...
WEDNESDAY 2.7.18
COMPTRAIN CLASS PROGRAMMING METCON: "BLITZEN" M=20 / F=15 CALORIE ROW/BIKE OR 200M RUN 10 THRUSTERS (115#/80#) X5
TUESDAY 2.6.18
COMPTRAIN CLASS PROGRAMMING METCON: "COME CLEAN" 3:00 AMRAP 24 BOX JUMP OVERS (24"/20") M=18 / F=12 CALORIE BIKE/ROW MAX POWER CLEANS...
MONDAY 2.5.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT 15:00 TO WORK UP TO A HEAVY SINGLE METCON: "OVER AND OVER" 9-15-21 CHEST-2-BAR PULL...
