Month: April 2017

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

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Bar Facing Burpee

Row Cals

Bike Cals

SKILL/STRENGTH

Back Squats (1xEMOM8 @ 90%)

Alpha Team Extra Work

Wide Stance Good Morning (3×8 @ 50-60% of 1RM Squat;)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Class

Weightlifting

Olympic Lifting with Coach Bam

9:30-11:30

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

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

Metcon

Metcon (Time)

WOLFPACK
3 rounds:

200m run

18 DB Snatch 55/35

-rest 1 minute-

3 Rounds:

20 Cal Row

15 ABMAT Situps

-rest 1 minute-

3 Rounds:

20 Wall Balls 20/14

80 Single Unders

Metcon (Time)

ALPHA TEAM
3 rounds:

200m run

18 DB Snatch 70/55

-rest 1 minute-

3 Rounds:

20 Cal AB

15 Toes to Bar

-rest 1 minute-

3 Rounds:

20 Wall Balls 30/20

40 Double Unders

Alpha Team Gymnastics

7 rounds:

25′ HS Walk

5 L-Pullups

Alpha Team Extra Work

ROW:

4x600m w/1 minute rest

2x300m w/30 second rest

2x500m w/45 second rest

2x300m w/30 second rest

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

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

Recovery Thursday

6x100m Rowling

Try to row where the meters stop right at 100m. You have to complete full ROM on the rower. For every meter you are off complete 2 burpees.

ROMWOD

Metcon

Metcon (Time)

WOLFPACK
75 TTB/ V-Ups/ ABMAT Situps

*EMOMx3 Snatches @ 135/95 or 95/65

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)

Metcon

NEW YOU – DAY 17 (AMRAP – Reps)

4 Rounds:

1 min Max Cal Row

15 sec Rest

30 sec Max Thruster

1 min Rest

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

Metcon

Metcon (7 Rounds for reps)

WOLFPACK
E4MOM28

10x Box Jumps or Step-Ups *step down every time

12x Dbl KB C&J 35/15

14x ABMAT Situps

16x Jumping Pullups/Ring Rows

Metcon (7 Rounds for reps)

ALPHA TEAM
E4MOM28

10x Box Jumps 24/20 *step down every time

12x Dbl Kb C&J 53/35

14x GHD Situps

16x Pullups

SKILL/STRENGTH

Behind the Neck Power Jerk (6×2 @ 85%; rest 60 secs btw efforts)

Bench Press (2xEMOM8 @ 82%)

Alpha Team Extra Work

Bent Over DB Row ( 3×8; tempo 31X1; moderate to heavy)

Metcon (Time)

Prowler Sprints
10x 60yd sprints; rest :45s btw efforts @ 1/3 BW

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)

Metcon

NEW YOU – DAY 17 (AMRAP – Reps)

4 Rounds:

1 min Max Cal Row

15 sec Rest

30 sec Max Thruster

1 min Rest