Month: January 2017

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Snatch (Heavy Triple, then 3×3 @ 80%)

You may drop bar – however, all 3 attempts should be within :12-:15 seconds

focus on speed and receiving the bar in a tight position

Metcon

Metcon (Time)

For Time

3 rds of

500m Row

5 rope Climbs

Rest 3 min

3 rds of

16 HSPU

12 Box Jump Overs 30/24

16 CTB Pullups

rest 3 min

3 rds

30 Cal Air Assault

10 Deadlifts 315/245

Wolfpack = with a partner and the following changes:

-Rope Climb to Pull-up Bar

-Pike position HSPU

-24/20 Box

-Pull-ups

-Row

-DL 205/135

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

()

Weightlifting

Alternate between

Front Squat (3RM, then 3×3 @ 90%)

Tempo 22×1

rest :90s btw sets

*focus on speed out of the bottom

Bent Over Row (3×8)

*Choose moderate to heavy weight

Metcon

Metcon (Time)

Wolfpack:

3 Rounds for time

600m Run

10 Shoulder to Overhead 115/80

50 DU or Bar Hops

—

Cash out 100 Abmat Situps

Alpha Team:

3 rounds for time

600m Run

10 Shoulder to Overhead 155/105

75 Double Unders

—

Cash out 75 GHD Situps

Alpha Team Extra Work

Warm-up (No Measure)

A: EMOM x10

1 Rope Climb + Slow Descent

1 Peg board

B: 5 Rounds:

2 Min Rounds

1 Bar MU

5 C2B PU

Max Burpees to 7” target

-Rest 2:00-

2 Cleans + 2 Split Jerks (Work to Heavy complex; then 3x of complex @ 80%)

You may drop the bar and reset after 1st clean but remaining reps should be UB

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Tall Clean (3×3)

Warming up clean. Focus on shrugging traps up and keeping elbows high during pull under. Quick elbows in turnover to catch the bar in front rack position.

Clean Pull + Hang (or Full) Clean (10×1)

Clean Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Clean (Hang or full):

Either reset bar back to floor for full clean and perform a clean, or reset bar to hips, hang to mid thigh, and clean.

*Reminder: All cleans should be considered “squat” cleans unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Work up in weight to around 75-80% (no heavier!!) (I.e. you can do first 5 working sets at 75% and last 5 sets at 80%)

Snatch Pull + Hang (or full) Snatch (10×1 -time permitting-)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Work up in weight to around 75-80% (no heavier!!) (I.e. you can do first 5 working sets at 75% and last 5 sets at 80%)

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Bear Complex (Find your 6RM)

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead

Metcon

THE ALPHA BIRTHDAY WOD (Time)

With a Partner:

Part A: 1981m Row (Split however)

Part B: 1 Round Per Partner (Follow the Leader Style) of:

17 Pull-ups

17 Wall Balls

17 50′ Sprints

17 Box Jumps

17 BOS

17 Power Cleans

17 Dips

17 Handstand Pushups

17 Med Ball Cleans

17 Push Press

Choose Your Weight

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

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5-4-3-5-4-3 )

choose working weight (btw 70-82%)

tempo 21X1

*rest :90s

Power Snatch (Work up to heavy set of 5TNG)

Metcon

Metcon (4 Rounds for time)

Wolfpack

For Time (4 min CAP per set):

27 Snatches @ 55%

21 Snatches @ 65%

15 Snatches @ 75%

9 Snatches @ 85%

Score each set separately

Alpha Team:

EMOM Power Snatch-

On a continuously running clock:

3 rds of 10EMOM @135/95

3 rds of 8EMOM @155/105

3 rds of 6EMOM @185/125

3 rds of 4EMOM@205/135

Score = fastest round of each EMOM

Alpha Team Gymnastics

Complete prior to Lifting/Metcon

A: Metcon (AMRAP – Rounds)

EMOM10

5 Butterfly C2B + :10 Single Arm hang

B: Metcon (4 Rounds for time)

4 Rounds

10 Cal Row

4 UB Muscle Ups

Greenbrier Fitness – Class

Warm-up

10X5 Swing on Ring

10X1 Strict MU/PU

10X2 Kipping MU/PU

Weightlifting

Push Press (3×2)

Work up to a heavy double. Then 3×2 at 90%

Alpha Team Extra Work

Strict Dip (3x Max Effort)

Rest 30 sec.

Handstand Push-Up Negative (3x negative from a 45lbs plate)

kick up, lower in 3-5 sec; once head touches ground use feet to kick back up from floor. Rest 60-90 sec. btw sets

Metcon

Metcon (Time)

Wolfpack (RX)

4 working sets:

15/12 Cal. Row

10 V-Ups

4 Clean and Jerks @ 50%

-Rest 90 sec btw sets-

Alpha Team (RX+)

5 working sets:

15/12 Cal. Assault Bike

10 TTB

8 Clean and Jerk @ 50% (TNG)

-Rest 90 sec btw sets-

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

3 Position Snatch (5×1 (light))

Hip/Mid Thigh/Floor

Snatch from floor (10×1)

No more than 70% of your 1RM (if you have one). We’re looking to reinforce positions and technique- not time to go heavy, yet! 😉

3 Position Clean (5×1 (light))

Hip/Mid Thigh/Floor

Clean from floor (10×1)

Same as Snatch- No more than 70% of your 1RM (if you have one). We’re looking to reinforce positions and technique- no time to go heavy, yet!

Front Squat (5×3)

Add 5-10lbs from last week

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Wolfpack Warmup

3 Rounds

5 Strict Pullups (Use a band if needed)

10 Air Squats

:30 Hollow Body Hold

Alpha Gymnastics Warmup

5 Rounds

4 BMU

6 Strict HSPU

8 Pistols

Weightlifting

Snatch (Start @ 50% and EMOM add 10#s until failure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx) Partner WOD

AMRAP 20 – Leapfrog Style

3 Power Cleans (115/75)

5 Pushups

7 Air Squats

Alpha Team (Rx+) Partner WOD

AMRAP20 – Split up however

8 Squat Clean Thrusters 135/95

6 Muscle Ups

12 Deadlifts 225/135

Greenbrier Fitness – Class

Gymnastics

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 Pushups

10 Ring Rows

:30 Plank or HS Hold

8 Pushups

8 Ring Rows

:30 Plank or HS Hold

6 Pushups

6 Ring Rows

:30 Plank or HS Hold

Weightlifting

Bench Press (Work to Heavy Triple; Then, 3 x 3 @ 90% of 3RM)

Metcon

Metcon (Time)

Wolfpack:

For Time

75 Pull-ups

150 Abmat Situps

*Break up however

Alpha Team:

10 Rounds For Time:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups

-Then-

75 GHD Situps

Alpha Team Extra Work

Warm-up (No Measure)

Gymnastics Warmup

10 Rounds

10 Ring Push Ups

10 K2E

Metcon (10 Rounds for time)

10x 50m Sprints
*rest 1:00 min btw efforts these should be all out efforts