04.10.17

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

Back Squat (3xEMOM8 @ 75%)

Power Clean (8×2 @ 80%; rest 60 secs btw sets)

Metcon

Metcon (AMRAP – Reps)

EMOM24

1st min – 18/15 Cal Row

2nd min – 8R/8L DB single Arm Push Press 50/35

3rd min – 50ft Waiters Carry Lunge (25ft R/ 25ft L)

Alpha Team Extra Work

Single Leg Suitcase Deadlift (3×8 (each leg) Tempo 22X1 *add weight to last week)

Kettle Bell Single Arm High Pull (3×12 *choose moderate load; temp 30X1 *add weight )

Metcon (Time)

Complete for time

5 LLRC

15 SHSPU

25 DBL KB Clean and Jerk 53/35

15 SHSPU

5 LLRC