THURSDAY 12.27.18
COMPTRAIN CLASS PROGRAMMING METCON: "BELLS AND WHISTLES" AMRAP 15: 400/350 M ROW 20 KETTLEBELL SWINGS (53/35) 100' BEAR CRAWL
WEDNESDAY 12.26.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: SQUAT CLEAN COMPLEX BUILD TO AHEAVY 3-POSITION SQUAT CLEAN: 1 HIGH HANG SQUAT CLEAN + 1 HANG SQUAT...
FRIDAY 12.21.18
COMPTRAIN CLASS PROGRAMMING METCON: "VADER" 3 ROUNDS: 24/17 CALORIE ROW 21 WALL BALLS (20/14) 18 ALTERNATING DUMBBELL SNATCHES (50/35) 15...
THURSDAY 12.20.18
COMPTRAIN CLASS PROGRAMMING METCON: "SPIN CYCLE" 3 ROPE CLIMBS 20/14 CALORIE ASSAULT BIKE 60 DOUBLE UNDERS
WEDNESDAY 12.19.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT BUILD TO HEAVY SET OF 5 METCON: "DEAD ARM" AMRAP 12: 5 STRICT HANDSTAND PUSH UPS 10...
TUESDAY 12.18.18
COMPTRAIN CLASS PROGRAMMING METCON: "DOPAMINE" 15/12 CALORIE ASSAULT BIKE 18/15 CALORIE ROW 21 SHUTTLE SPRINTS (10 METERS)
MONDAY 12.17.18
COMPTRAIN CLASS PROGRAMMING METCON: "BELLY FLOP" 21-15-9: BOX JUMP OVERS (24/20) POWER CLEANS (115/80) CHEST TO BAR PULL-UPS FRONT SQUATS...
FRIDAY 12.14.18
METCON: "JOKER" FOR TIME: 1-2-3-4-5-6-7-8-9-10: TOES 2 BAR 10-9-8-7-6-5-4-3-2-1: DEADLIFTS (225/155)
THURSDAY 12.13.18
COMPTRAIN CLASS PROGRAMMING METCON: "ROUND TRIP" 6 ROUNDS, ON THE 3:00: 20/14 CALORIE ROW 40 DOUBLE UNDERS 5-5-4-4-3-3 HANG SQUAT CLEANS...
