03.29.17

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)