Month: January 2017

Greenbrier Fitness – Weightlifting

Warm-up

Snatch Pull from Hang (5×2)

1. Begin with bar at hips

2. Lower bar to right above knee

3. Sweep bar into hips and fully extend everything UP once in power position

4. Shrug traps/high elbows

7. Recover

Snatch from Hang (10×2)

1. Begin with bar at hips

2. Lower bar to right above knee

3. Sweep bar into hips and fully extend everything UP once in power position

4. Shrug traps/high elbows

5. Begin to pull yourself under the bar

6. Lockout overhead position

7. Stand up

8. Recover

Snatch Grip (or regular grip) Push Press (5×3)

Start with ether in the snatch grip with bar behind your head, or the regular push press grip (narrower) and bar resting on your shoulders.

Both lifts are working on LEG DRIVE and locking out position overhead.

1.Controlled dip

2.Aggressive drive UP

3.Punch bar up and lockout

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Burgener Warm-up

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

EMOM for 24 Minutes:

Min 1: 10/8 AB Cals

Min 2: 2/1 Rope Climbs

Min 3: 50′ Bear Crawl

Min 4: 10 Pull-ups

Min 5: Max Effort Abmat Situps

Min 6: Rest

Alpha Team Extra Work

20 mins Mobility

30 mins Active Recovery

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

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

2 Rounds –

:30 on / :30 off

Lunge complex (Forward, backward, side)

Inchworm to Pushup

Ring Rows

PVC Overhead Squat

Weightlifting

Front Rack Lunge (3 x 20 steps (10 ea leg))

As heavy as possible for each set; add 10# from last week

Barbell Row (3 x 8)

Alpha row from Back Ext position on GHD

Moderate to heavy weight

*Tempo 21X1

Metcon

Metcon (Time)

Wolfpack (Rx)

25-20-15-10-5

Overhead Squats (75/55)

Pushups

Alpha Team (Rx+)

5 Rounds

25 Overhead Squats (95/65)

25 Pushups

Alpha Team Extra Work

Warm-up (No Measure)

Gymnastics Warmup

A1: 4×6 Maltese Push Up

A2: 4×6 Hollow Body Switch Back
*look up youtube vids to see 🙂

Metcon (AMRAP – Rounds and Reps)

AMRAP15

25/20 Cal Row

25 Strict Press 95/65

25 GHD Situps

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 Air Squats

10 Lunges

10 Pushups

10 Strict Press

10 Box Dips

10 Box Jumps

10 Lunges

:30 Handstand or Plank Hold

Weightlifting

Push Press (Work to 3RM; 3×3 @ 90% of 3RM)

Weighted DIp (Work up to 10RM; 3×10 @ 90% of 10RM)

Follow with 3 sets of ME Kipping Dips

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

E4MOM16

200m Row

20 Abmat Situps

30 Wall Balls (14/10)

Alpha Team (Rx+)

E6MOM24

250m Row

15 T2B

30 Wall Balls (20/14)

15 T2B

250m Row
Score = Number of successfully completed rounds

Alpha Team Extra Work

Warm-up (No Measure)

E2MOM20

20ft HSW

6 C2B Pullups

6 Strict HSPU

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

100ft Prowler Push 135/90

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Hang Clean High Pull (5×3)

1. Begin with bar at hips

2. Lower bar to right above knee

3. Sweep bar into hips and fully extend everything UP once in power position

4. Shrug traps/high elbows as high as you can

5. Reset and repeat (3 times)

Hang Clean (10×2)

1. Begin with bar at hips

2. Lower bar to right above knee

3. Sweep bar into hips and fully extend everything UP once in power position

4. Shrug traps/high elbows

5. Begin to pull yourself under the bar

6. Catch bar in rack position on shoulders

7. Recover

Front Squat (5×3 )

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

A: Karena (Weight)

5 MINUTES

60 Situps

AMRAP Wall Balls

Score = Total Load

B: Helena (Time)

3 Rounds

-21 KBS (53/35)

-12 Pull-ups

100 Double Unders
12:00 Time Cap

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
6:00 Time Cap

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Alternating between-

A1: Bench Press (E2MOM10 perform 5x Bench Press @ 21X0 Tempo)

Choose weight (add 5-10#s from last week)

A2: Weighted Chin-Up (Work up to 5RM; 3×5 @ 90%)

Metcon

Metcon (Time)

Wolfpack (Rx)

3 Rounds-

100ft Double KB Carry (35/26)

20 Ball Over Shoulder (60/30)

50 DU or 100 Singles

Alpha Team (Rx+)

3 Rounds-

100ft DBall Carry *in bear hug position not on shoulder (120/80)

20 DBall over Shoulders

100 Double Unders

Alpha Team Extra Work

Warm-up (No Measure)

Warm-up

A: EMOM x 10 6 Strict C2B Pull Ups + 2 Pull Overs (scale to 1 Pull over if need be)

B: 30 Strict Knee to Elbow w/leg extended switch legs and lower

Metcon (AMRAP – Rounds and Reps)

AMRAP 15-

25m Swim

15 Hand Release Pushups

25m Swim

15 kettlebell swings 53/35 *if you can take KBs (if not 10 burpees)

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Tall Clean (5×2)

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.

Power Clean + FS + Power Jerk Complex (5×1 (moderate weight))

Power Clean:

1. Set start position

2. Chest over in pull up to hips

3. Accelerate everything UP in finish at hips (LEGS!)

4. Stop w/hips above parallel

FS (Front Squat)

Power Jerk

1. Smooth dip

2. LEGS in drive

3. Punch arms overhead & lockout

4. Recover

Front Squat (5×3 (+5-10lbs from last week))

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

2 Snatch Pulls + 1 Halting Snatch BTN (6×1)

(3-sec Pause Below the Knee)

*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)

Metcon

Metcon (Calories)

EMOM20

Min 1 – ME Row Cal

Min 2 – Rest

Min 3 – ME AB Cal

Min 4 – Rest

Alpha Team Extra Work

20 Mins Mobility & Stretching

30 Mins Active Recovery