MON 02.06.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Power Snatch (5 reps E3MOM15)

Wolfpack –

Find working weight for snatches and keep same weight across

Superset with 3 Rope Climbs and/or Rope Climb practice

Alpha Team –

5 Power Snatches @ 205/135

Superset with 3 Legless Rope Climbs (scale to 1 legless – NO FEET)

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

AMRAP10

20 Abmat Situps

100m Run

20 Jumping Pull-ups

Alpha Team (Rx+)

AMRAP10

20 GHD Situps

100m Run

20 Pull-ups

Alpha Team Gymnastics

A: Warm-up (No Measure)

15×2 Wall Facing HSPU
*Lowering down and forward creating a perfect Headstand, toes sliding down the wall. Don’t lose hollow.

B: Warm-up (No Measure)

15×2 Headstand Pike-ups
*Starting in Extended headstand, lower toes to floor-tap-pull heels back to extended headstand

Alpha Team Extra Work

5k Row (Time)

Max Effort 5k Row