Month: January 2017

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Drop Snatch (6×2)

Back Squat (3×5 @ 80%)

Metcon (Time)

Wolfpack (Rx)

21-15-9

Deadlifts 185/115

Burpees over the barbell

Alpha Team (Rx+)

Deadlifts 275/205

Burpees, jumping over the barbell

Alpha Team Extra Work

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)

Warm-up (No Measure)

Body Weight Warm up

A: 10x 1x Strict MU + 1x Kipping MU + 1x Kipping Ring Dip to :03-:05 sec Support Hold

B: 10x 2 Skin the Cat w/5ct pause in bottom

Metcon (2 Rounds for distance)

Row

2x 10 min Time Trials; rest 5 min btw sets

*keep meters within +/-10 meters of 1st interval record 500avg pace/total meters

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

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Press (Work to 5RM; then 3×5 @ 90% of 5RM)

Weighted Pull-ups (Work to 5RM; then 3×5 @ 90% of 5RM)

Alpha Team: Finish with 3xME sets with no weight; rest as needed between sets

Metcon

Metcon (AMRAP – Rounds)

Wolfpack (Rx)

E3MOM15

-10/8 Cal Row

-10 Box Jumps or Step-Ups (24/20)

-10 Jumping Pull-ups

Alpha Team (Rx+)

E5MOM20

-20 Cal Row

-20 Box Jumps (24/20)

-20 Pull-ups

Alpha Team Extra Work

Warm-up (No Measure)

Body Weight Warm Up:

A1: 4×4 Ring T’s

A2: 4×6 Ring Row Flys

A3:4xME Strict Ring Dip

Metcon

Metcon (AMRAP – Rounds)

E2MOM20

1 – 2 mins to complete 500/450m Row

2 – 2 mins to complete 400m Run