Month: March 2017

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN:

500m Row/400m Run

Hip & Shoulder Complex

Warm-up

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar on Quads Squat

-Forward lunge x10ea

-Lateral lunge x10ea

-High Knee Run x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×2 @ 91% then, 20×1)

-Perform a set E2MOM

Metcon

WOLFPACK:

20 minute AMRAP

12/9 Cal Bike

12/9 ABMAT Situps or V-Ups

12/9 Cal Row

100 Single Unders

ALPHA TEAM:

E4MOM28

15/12 Cal Bike

15/12 TTB

15/12 Cal Row

50 Double Unders

Alpha Team Extra Work

Snatch

5×1 @ 95%

Deficit Snatch Pulls

4×3 @ 105%

DB Box Jumps

4×5 (use heavy weight as possible) 24/20

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Dynamic Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10 – w/ a Partner

7 Toes 2 Bar

7 KBS

7 AB Cals
Leapfrog style –

Partner A does 7 T2B

Partner B does 7 KBS

Partner A does 7 AB Cals

(1 complete round)

Partner B does 7 T2B

Partner A does 7 KBS

Partner B does 7 AB Cals

(2 complete rounds)

….continue for 10 mins

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Rowing Form & Technique

Aerobic Capacity Training w/ Kristen

Metcon (AMRAP – Reps)

Partner Row (20 min)

1000m Row

750m Row

500m Row

250m Row

100m Row
While one partner row, other partner does air squats until section complete. Then switch. If finished before 20 min go back up the ladder.

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

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

Front Squat (Work up to 90% for 1; then drop set 2×2 @ -10Kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10 Wall Balls

10 Pullups

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

100′ Bear Crawl

100′ Crab Walk

100′ Hopping bear crawl

100′ Crab Walk

Metcon (AMRAP – Reps)

EMOM x5

20′ HS Walk

-into-

EMOMx5

6 Strict HSPU

Metcon (Distance)

ROW – 30 min TT

Clean (Clean work up to heavy clean; 2×2 @ 90% of Heavy )

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

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

Power Clean (E :90 for 10 rounds)

Wolfpack:

2 Power Cleans @ Heavy Weight

Alpha Team:

2 Power Cleans 275/205

2 Legless Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18

18x KB Snatches 53/35

36x Double Unders

18x Box Jump Overs 20”

36x Cal Row

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

3 Rounds

10 HS Shoulder Shrugs

5 Tempo Dips

*deeper each time

Metcon (AMRAP – Reps)

2:00 OH Double KB Hold

-Into-

EMOMx 6

10 Kipping HSPU