WED 01.11.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

MFM (No Measure)

2 Rounds With a Barbell:

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Back Squats

5 Strict Press off the Back

Weightlifting

Box Squats (2 reps every :45s for 12 Rounds @ 70-80%)

Hip Crease should be at knee or 1′ above knee at bottom
Tempo 20X1

focus on speed off box and keeping tension through eccentric phase

Metcon

Metcon (Time)

Wolfpack (Rx)

2 Rounds:

Power Cleans 1650#/1150#

20 Hanging Knee Raises

20 Bar Hops

Shoulder to Overhead 1650#/1150#

Alpha Team (Rx+)

2 Rounds

12 Power Cleans 205/135

20 TTB

20 Lateral Box Jump Overs 24/20

12 Shoulder to overhead 205/135

Alpha Team Extra Work

Warm-up (No Measure)

Gymnastics Warm up

10 Rounds For Time:

1 Rope Climb

20′ HS Walk

1 Power Snatch + 2 Hang Squat Snatch (Every :90 secs for 8 Rounds)

choose weight btw 75-85% of 1RM

focus on speed of turnover and speed under the bar and meeting the bar aggressively in the squat!

Metcon (AMRAP – Rounds)

E4MOM24

10 Cal Bike

10 Bench Press 165/115

10 Pullups

10 Cal Bike