MON 03.13.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

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 Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×3 @ 88% ; Tempo 20X1)

Perform a set E2MOM

Metcon

Metcon (Time)

5 rds for time

20 Cal Row

20 Cal AB

20 Burpees

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep

5 Rounds:

2 Muscle Up Transition *if needed use toes to assist, keep focus on pressing down

3 False grip Ring Pull up to sternum

Metcon (Time)

3 Muscle Ups AFAP Rest 1:2 Till 21 Complete

Alpha Team Extra Work

Snatch (5×1 @ 93%)

Deficit Snatch Pull (4×3 @ 90-100%)

3-4″ Deficit

Weighted Box Jumps (4×5; use heavy weight as possble, 24/20)

Metcon (AMRAP – Reps)

AMRAP10

buy in 2k row

remaining time max effort

Parallette HSPU