Month: February 2017

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Muscle Snatch (3×2)

Hang Snatch + OHS (building to heavy complex) (10×1)

Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!

Drop Snatch (5×2)

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Power Snatch + Hang Power Snatch Complex (3 sets @ 50% of your 1RM Snatch)

set 1 – 2 + 5

set 2 – 3 + 7

set 3 – 5 + ME *

*Record your Max Effort set

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

Run 6x 400m

Alpha Team (Rx+)

Run 6x 800m
*maintain consistency each round; rest 2:30

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean (3×3 @ 80%)

Front Rack Lunge (4×12 @ 70% of 1RM Clean (6R/6L))

Alpha Team: Walking Lunges

Metcon

Metcon (Time)

Wolfpack (Rx)

21-15-9

Pull-ups

Push-ups

Overhead Squat (75/55)

Alpha Team (Rx+)

15-12-9

Bar Muscle Up

Overhead Squat (155/105)

Alpha Team Extra Work

Warm-up (No Measure)

EMOM till Failure

3 Kipping MU

4 KB Snatch *Alt arms each round

Weighted Box Jumps (4×5)

Choose weight

Seated Box Jumps (4×5)

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Gymnastics

Warm-up (No Measure)

3 Supersets of:

10 Burpee Box Jumpovers

AMRAP Wide-grip Pullups
Rest as needed between sets

Wide-Grip Pull-ups (3xME)

Metcon

Metcon (Time)

Wolfpack (Rx)

Choose Your Load/For Time:

3255#/2205# Front Squats

2325#/1575# Power Cleans

1395#/945# Shoulder to Overhead

Rest 5 Mins

50 Wall Balls (20/14)

1000m Row

Alpha (Rx+)

For Time:

21 Front Squats 225/145

15 Power Cleans 225/145

9 Shoulder to Overhead 225/145

Rest 5 min

50 Wall Balls 30/20

1000m Row

Alpha Team Gymnastics

A: Metcon (No Measure)

E3MOM12

10 KBS 53#

100′ HS Walk (scale to 2:00 min of work)

Rest 5:00

B: Metcon (No Measure)

7:00 AMRAP:

2 HS Box Circles (R/L)

8 Burpees

Alpha Team Extra Work

Metcon (AMRAP – Rounds)

E2MOM20

15/12 Cal Row

12 TTB

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Pause Back Squat (4×2 @ 75%)

2 sec pause at the bottom

Metcon (Time)

Wolfpack (Rx)

3 Rounds for Time:

40 Double Unders or 120 Singles

20 Pull-ups

500m Row

Alpha Team (Rx+)

3 Rounds for time:

1000m Row

25 Pullups

75 Double Unders

Alpha Team Gymnastics

Metcon (AMRAP – Reps)

3 Supersets of:

10 Burpee Box Jumpovers

AMRAP Wide Grip Pull-ups

Rest as needed between rounds
Score reps of pull-ups

Alpha Team Extra Work

Snatch (1 @ 85,88,90,92,95%)

8 min time cap

Deficit Snatch Pull (3×4 @ 75%)

3-4″ Deficit
Maintain tension through reps

Greenbrier Fitness – Weightlifting

Warm-up

Warm-up (No Measure)

:30 Couch Stretch

:30 Samson Stretch

20 Banded Hamstring

High Knees

Butt Kicks

Frankenstein

Lunges

Lateral Lunges

:30 Bottom of Squat

Barbell Warmup as a Class at 2:10

Weightlifting

Snatch (1 Snatch EMOM20 until failure (3 attempts))

Add 5-10# each minute

Clean and Jerk (1 C&J EMOM20 until failure (3 attempts))

Add 5-10# each minute

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

In Teams of 3-4, For Time:

300 Double Unders

100 Power Snatches

200 Wall Balls

100 Power Cleans

50 Burpee Box Jumpovers

*Rotate each person EMOM
Wolfpack = sub bar hops for dubs as needed

14/10 WB

95/65# on Barbell

Box stepovers allowed

Alpha

20/14 Wall ball

115/75 Power Snatches

135/95 Power Cleans

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Jerk (Work up to Heavy set of 5, then 2×5 @ 90%)

Hang Clean (3 Reps E:90 for 6 Rounds)

Work btw 70-80% of 1RM

Full Squat each time

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

AMRAP12

8 KB Snatches 35/26

25ft Single arm KB OH Walking Lunges 35/26

KB Snatches 35/26

12 Hanging Knee Raises

Alpha Team (Rx+)

AMRAP12

8 KB Snatches 53/35

25ft Single arm KB OH Walking Lunges 53/35

8 KB Snatches 53/35

12 T2B

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon (AMRAP – Reps)

Wolfpack (Rx)

EMOM16

1st – :45 cal air assault

2nd – :45 burpees

Alpha Team (Rx+)

EMOM16

1st – 15/12 cal air assault

2nd – 15 burpee
Alpha – if you fall behind, change to Wolfpack WOD and keep moving

Metcon (Time)

Wolfpack (Rx)

For Time: (10 min CAP)

50 pull-ups

EMOM complete 10x Wall Balls (20/14)

Alpha (Rx+)

For Time:

50 CTB pull-ups

EMOM complete 12x wall balls (20/14)
Start with wall balls

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

3 Rounds:

10 Cals AB

5 Pushups

Weightlifting

Shoulder Press (3×3)

Push Press (3×3)

Metcon

Metcon (Weight)

AMWeightAP12

10 Ball Over Shoulder*

10 Double KB Weighted Box Stepovers (53/35 to 24/20″)

10 Shoulder to Overhead (135/95)
Choose the weight of your Ball

Score = Total Load

Alpha Team Gymnastics

Warm-up (No Measure)

3 sets of 5 Freestanding HSPU

Alpha Team Extra Work

Metcon (Time)

3 Rounds:

30 Cal Bike

1 Hill Sprint