SATURDAY 12.1.18
“CLEAN HOUSE” 5 ROUNDS (In a 4 Minute Window): 400 M RUN 1 ROUND OF “CINDY” MAX SQUAT CLEANS (135/95) IN REMAINING TIME 2 MINUTES BETWEEN...
FRIDAY 11.30.18
METCON: "SORE EYES" AMRAP 20: 20 WALLBALLS (20/14) 20 POWER SNATCHES (75/55) 20 BOX JUMPS (24/20) 20 PUSH PRESSES (75/55) 20/14 CALORIE ROW
THURSDAY 11.29.18
METCON: "ARM CANDY" 6 ROUNDS: 15/12 CALORIE ASSAULT BIKE 12 BURPEES 100 METER FARMERS CARRY (53's/35's)
WEDNESDAY 11.28.18
METCON: "LAST CALL" (PART 1) TEAMS OF 3 AMRAP 7: 50 BENCH PRESS (135/95) 50 BENCH PRESS (155/105) AMRAP BENCH PRESS (185/135) REST 3...
TUESDAY 11.27.18
METCON: “CRISS CROSS” AMRAP 15: 30 DOUBLE UNDERS 15 POWER CLEANS (115/80) 30 DOUBLE UNDERS 15 TOES TO BAR
MONDAY 11.26.18
METCON: "FREEDOM SAUCE" (PART 1) AMRAP 3: 21 OVERHEAD SQUATS (95/65) 21 BURPEES OVER THE ERG MAX CALORIE ROW REST 3 MINUTES "FREEDOM...
SATURDAY 11.24.18
METCON: "FAIR SHARE" TEAMS OF 3 2 ROUNDS FOR TIME (30 MINUTE CAP): 200 M RUN (EACH) 100 DUMBBELL SNATCHES (50/35) 200 M RUN (EACH) 100...
FRIDAY 11.23.18
METCON: "LOOSE CANNON" 3 ROUNDS: 3 MINUTE CALORIE ROW 2 MINUTE CALORIE BIKE 1 MINUTE SIT-UPS REST 2 MINUTES BETWEEN ROUNDS
WEDNESDAY 11.21.18
COMPTRAIN CLASS PROGRAMMING METCON: CHRISTINE 3 ROUNDS FOR TIME - ROW 500 M - 12 DEADLIFTS (BODYWEIGHT) - 21 BOX JUMPS (24"/20")
TUESDAY 11.20.18
COMPTRAIN CLASS PROGRAMMING METCON: "FULL COUNT" 30-25-20-15-10 KETTLEBELL SWINGS (53/35) AFTER EACH SET: 13/10 CALORIE ASSAULT BIKE 200...
