Month: March 2017

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Gymnastics

HSPU

WOLFPACK

**HSPU practice/protocols

ALPHA TEAM

30 Deficit HSPU every third rep 5sec pause in the bottom

SKILL/STRENGTH

Power Snatch from Hip (5×3 @ 70-75% )

Metcon

Metcon (AMRAP – Reps)

Aerobic Tabata 

8 rds of each movement:

Air Assault

Burpee

Row

Pullups

Weightlifting

Deadlift (1×1 @ 90%; then 2×3 @ -20Kg focusing on speed)

Alpha Team Extra Work

Accessory Work

3×5 Seated Box Jump for height

3×12 DB Bulgarian Split Squat (6R/6L)

Box Squats (4×5 @ 70%)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Gymnastics / Kipping Swing / Skin the Cats / Handstand Hold on the Wall (No Measure)

Metcon

NEW YOU – DAY 9 (Time)

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

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

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon (Time)

Active Recovery Thursday
Deck-O-Cards w/a Partner

*Work together to get through the deck!

Hearts: Double Unders

Clubs: Box Jumps

Spades: KBS

Diamonds: ABMAT Sit-ups/GHDs

Jokers: 400m Run/500m Row

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Clean & Jerk (No Measure)

Weightlifting

Clean and Jerk (3 C&J EMOM8 )

Metcon

NEW YOU – DAY 8 (No Measure)

1 Mile Run For Time

1-Mile Run (Time)

Max Effort 1-Mile Run

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Power Cleans

1x @ 85%

3×3 TNG @ -10kg of 85%

Tall Jerks

4×3 @ 50-60% of 1RM CJ

Back Squats

3 sets of:

5x @ 75%

3x @ 80%

1x @ 85%

Alpha Team Gymnastics

Bar Complex

10x 1 Strict Pull Up + 1 Strict C2B + 1 Pull Over + 1 Bar MU

Alpha Team Extra Work

Accessory Work 

3x 20 Single Arm DB Bench (10R/10L)

3x 12 Single Arm DB Rows (12R/12L)

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Clean & Jerk (No Measure)

Weightlifting

Clean and Jerk (3 C&J EMOM8 )

Metcon

NEW YOU – DAY 8 (No Measure)

1 Mile Run For Time

1-Mile Run (Time)

Max Effort 1-Mile Run

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

1 Strict Press + 4 Push Presses (4x working sets @ 60-70% of 1RM CJ)

Metcon

Metcon (Time)

WOLFPACK

Complete for time:

3 Rounds:

15 Calorie Row

10 Bench Presses

Rest 3 min

3 Rounds:

10 OHS

10 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls 14/10

Metcon (Time)

ALPHA TEAM

Complete for time:

5 Rounds:

20 Cal Row

10 Bench Press @ 185/125

Rest 3 min

3 Rounds:

12 OHS 96/65

12 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls

Alpha Team Gymnastics

Prep: 5 Rounds 3 Fast Ring Pull Ups, 3 Muscle Up Negatives. 3 fast ring pull ups

A: 10 Strict MU -into- 20 Ice Cream Maker *spot one another for SMU & ICE Cream Makers – help support

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Front Squat (4×2 @ 80%; tempo 22X0 )

Metcon

Metcon (7 Rounds for distance)

E3MOM21

Run 200m

Row 300m

Alpha Team Extra Work

WEIGHTLIFTING:

2x Snatch Grip Deadlift + 1x Halting Snatch from below knee 

5x working @ 70-80% of 1RM; pause for 2 seconds below knee

LIFTING CIRCUIT:

12x DB OVH Box Step Ups (6R/6L)

6x DB Box Jumps

*choose weight for both exercises

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks