TUE 01.03.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

3 Rounds, Alternating between the following:

A1: Front Rack Lunge (3 x 10 ea leg – as heavy as possible)

A2: Barbell Row (3×8 @ tempo 21X1)

Metcon

Metcon (Time)

Wolfpack (Rx)

42 Abmat Situps

34 KBS (53/35)

26 Wall Balls (14/10)

18 Burpees

26 Wall Balls

34 KBS

42 Abmat Situps

Alpha Team (Rx+)

50 GHD Situps

40 Power Clean & Jerks 115/75

30 Burpee to Bar *6 inches above reach

20 Muscle Ups

Alpha Team Extra Work

Warm-up (No Measure)

Body Weight Warmup

A: Wall Bridges: 10-12″ off Wall Kick up hold HS, lean heels to wall, and then pull with body back to HS don’t kick off

Alternating-

B1: 8×4 Ring Archer

B2: 8×4 Ring Row *Try to press rings to hips through entire row

Metcon (AMRAP – Rounds)

EMOM18

1st min – 15/12 cal Assault Bike

2nd min – 30x Double Unders + 1 legless Rope Climb

3rd min – 20 Wall Balls 20/14