THURSDAY 11.21.19
COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "OLD MACDONALD" 100M FARMERS CARRY (53's/35's) 30 SIT UPS 10...
WEDNESDAY 11.20.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: OVERHEAD SQUAT WORK UP TO A HEAVY SET OF 3 PAUSING OVERHEAD SQUATS (3 SECONDS) METCON: "DOUBLE...
TUESDAY 11.19.19
COMPTRAIN CLASS PROGRAMMING METCON: "SEA HORSE" 40/30 CALORIE BIKE 800M ROW 400M RUN 20 BURPEES X3
MONDAY 11.18.19
COMPTRAIN CLASS PROGRAMMING OLY: "MACHO MAN COMPLEX" BUILD TO A HEAVY COMPLEX: 3 POWER CLEANS 3 FRONT SQUATS 3 PUSH JERKS METCON: "RANDY...
SATURDAY 11.16.19
COMPTRAIN CLASS PROGRAMMING METCON: "4TH DOWN" 4:00 AMRAP: 21/15 CALORIE ROW 21 KETTLEBELL SWINGS (53#/35#) 21 THRUSTERS (75#/55#) 4:00...
FRIDAY 11.15.19
COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEAN BUILD TO A HEAVY COMPLEX: 1 HANG POWER CLEAN 1 POWER CLEAN METCON: "POWER BAR" 12:00 AMRAP:...
THURSDAY 11.14.19
COMPTRAIN CLASS PROGRAMMING METCON: "CLIMBING ANNIE" 10-20-30-40-50 DOUBLE UNDERS ABMAT SIT UPS AFTER EACH SET: ROPE CLIMBS (1-2-3-4-5)
WEDNESDAY 11.13.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT BUILD TO A HEAVY COMPLEX: 1 PAUSING BACK SQUAT (3 SECONDS) 1 BACK SQUAT METCON: "STEP...
TUESDAY 11.12.19
COMPTRAIN CLASS PROGRAMMING METCON: "PIGGY BACK" TEAM WORKOUT (2 ATHLETES) 12 ALTERNATING DUMBBELL SNATCHES (50#/35#) 12 LATERAL...
MONDAY 11.11.19
COMPTRAIN CLASS PROGRAMMING METCON: "JACK" 20:00 AMRAP: 10 PUSH PRESS (115#/85#) 10 KETTLEBELL SWINGS (53#/35#) 10 BOX JUMPS (24"/20")
