FRIDAY 1.31.20
FREE FRIEND FRIDAY METCON: "SPEEDO" TEAM WORKOUT (3 ATHLETES) AMRAP 20: 300M ROW 20 PLATE HOPS 10 DUMBBELL THRUSTERS *ATHLETES WILL...
THURSDAY 1.30.20
COMPTRAIN CLASS PROGRAMMING OLY: SNATCH COMPLEX 1 HANG POWER SNATCH 1 OVERHEAD SQUAT 1 HANG SQUAT SNATCH METCON: "PAW PATROL" AMRAP 15:...
WEDNESDAY 1.29.20
COMPTRAIN CLASS PROGRAMMING METCON: "BUCKLE UP" AMRAP 5: 200' WALKING LUNGE 50 SIT UPS MAX CALORIE ROW REST 5:00 AMRAP 5: 100' DUMBELL...
TUESDAY 1.28.20
COMPTRAIN CLASS PROGRAMMING SKILL: 10:00 CORE EMOM METCON: "SPEED LIMIT" AMRAP 15: BUY IN = 100/80 CALORIE BIKE DIRECTLY INTO... 8 BURPEE...
MONDAY 1.27.20
COMPTRAIN CLASS PROGRAMMING OLY: BARBELL COMPLEX 1 POWER CLEAN 2 FRONT SQUATS 3 PUSH JERKS METCON: "RACK CITY" 10 POWER CLEANS (155/105)...
SATURDAY 1.25.20
COMPTRAIN CLASS PROGRAMMING METCON: "GROUP HUG" TEAM WORKOUT (3 ATHLETES) AMRAP 30: 5 TOES-2-BAR 7/5 CALORIE BIKE 5 HANG POWER SNATCHES...
FRIDAY 1.24.20
COMPTRAIN CLASS PROGRAMMING SKILL: GYMNASTIC PULLING 10:00 EMOM METCON: "CRASH TEST" 1500M ROW 30 DEADLIFTS (245/165) 45 LATERAL BARBELL...
THURSDAY 1.23.20
COMPTRAIN CLASS PROGRAMMING STRENGTH: SHOULDER PRESS 5 X 5 METCON: "AB-SURED" ON THE 3:00 X 6 ROUNDS: 24 SIT UPS 16/12 CALORIE BIKE 8...
WEDNESDAY 1.22.20
COMPTRAIN CLASS PROGRAMMING METCON: "OPENING DAY" 21-15-9 WALL BALLS (20/14) PULL UPS THRUSTERS (95/65) BOX JUMPS (24"/20") KETTLEBELL...
TUESDAY 1.21.20
COMPTRAIN CLASS PROGRAMMING METCON: "TRI SPRINT INTERVALS" AMRAP 4 X 5 ROUNDS: 30/20 CALORIE ROW 20/14 CALORIE BIKE AMRAP 10 METER...
