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
SKILL/STRENGTH
Clean Pull (5×5 @ 90+% )
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 30 secs for 10 Rounds:
7x Burpees
2 min Rest
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
EMOM12
8 Push Press + 8 Front Squat @ 95/65
*remaining time 40x Single Unders
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
EMOM12
8 Push Press + 8 Front Squat @ 135/95
*remaining time 20x Double Unders
Alpha Team Extra Work
A: Standing Good Morning
3×8 *choose moderate weight; tempo 21X1
B: DBL KB Front Rack Walking Lunge
3×10 (R/L)
C: Seated Single Arm DB Strict Press
3x 12 (R/L) should be seated flat on floor with legs straight out in front. Tempo 31X1
D: Weighted Situps 100x
Bodyweight Workout
Metcon (Time)
100 Air Squats
100 Situps
