WED 01.18.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Weightlifting

Wolfpack – Choose 2 of 3 and alternate for 4 rounds

Alpha Team – Alternate between all 3 movements for 4 rounds

A1: Deadlift (4×8)

choose weight

tempo 30X1

*rest :60-:90s btw sets (should not be heavy – moderate to light weight)

A2: False Grip Pullup (4×5)

*focus on pulling the rings to below chest (not top of chest) and maintaining Hollow Rock

A3: Overhead Squat (4×5)

choose weight

tempo 31X1

*rest :60s

Metcon

Metcon (AMRAP – Reps)

Wolfpack

AMRAP18

60 DU or 120 Single Unders

50 Wall Balls 14/10

40 Abmat Situps

30 Hang Cleans 75/55

20 Box Jumps 24/20

10 Burpees

Alpha Team

AMRAP18

60 Cal Row

50 Wall Balls 20/14

40 TTB

30 Hang squat Cleans 115/75

20 Burpee Box Jump 36/30”

10 Bar Muscle Ups