Month: April 2017

Greenbrier Fitness – Class

Recovery Thursday

Crossover Symmetry

ROMWOD

Bodyweight Workout

Metcon (Time)

Accumulate 3 min Handstand Hold against the Wall / Plank on Elbows

Run a mile

Straight into 30 Pushups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

Accumulate 3 min Handstand Hold against the Wall / Plank on Elbows

Run a mile

Straight into 30 Pushups

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

Gymnastics

A: Chin Ups 3×12

B: Strict Dips 3×12

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP12

18x ABMAT Situps

15x Hang Squat Cleans 65/35

12x Lateral Box Jump/Step overs

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP12

18x GHD Situps

15x Hang Squat Clean 95/65

12x Lateral Box Jump overs

Weightlifting

Bench Press (3xEMOM8 @ 65%)

Power Jerk (Behind the Neck) (8×3 @ 70%; rest :60sec btw efforts)

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

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

Gymnastics

A: EMOM4

5 Strict C2B/ Strict Pull-Ups/ Ring Rows

-then-

EMOM4

5 Rope Pull Ups

-then-

EMOMx4 5 Kipping C2B/ Kipping Pull-ups/ Jumping Pull-ups

Rest 5:00

B: EMOM7

2 Shuttle Sprints 25′ and back

5 C2B/PU/Ring Rows

Metcon

Metcon (Time)

WOLFPACK

10 Rounds:

200m Run

60m Single Arm OVH Walk *Choose your appropriate weight. (odd rounds use right arm and even rounds use left arm)

20 sec Hang from pullup bar (supinated grip)

Metcon (Time)

ALPHA TEAM

10 Rounds:

200m Run

60m Single Arm OVH Walk 70#/53# (odd rounds use right arm and even rounds use left arm)

20sec L Hang from pullup bar (supinated grip)

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

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

Back Squat (3xEMOM8 @ 65% )

Power Clean (8×3 @ 70%; rest :60s btw sets )

Metcon

Metcon (Time)

WOLFPACK:

Partner WOD:

4x 1000 meter Row

2 min Recovery btw efforts

90+% effort

*Partners can switch out whenever decided.

Metcon (Time)

ALPHA TEAM:

Air Assault Bike

4x 1 mile

2 min Recovery btw efforts

90+% effort

Alpha Team Extra Work

Single Leg Suitcase Deadlift (3×8 (each leg) Tempo 22X1)

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

Midline Strength

Core circuit

3 rds NFT

15 V-ups

15 Hip Extensions

:30s Side Plank Holds (R/L)

Bodyweight Workout

Warm-up (No Measure)

Jog 5 mins away

Run back & try to beat 10 min total

Rest 3 min

2 Rounds –

-30 Air Squats

-20 Pushups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Warm-up (No Measure)

Jog 5 mins away

Run back & try to beat 10 min total

Rest 3 min

2 Rounds –

-30 Air Squats

-20 Pushups

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 (Time)

Holleyman

30 rounds for time

5 Wall Balls

3 HSPU

1 Power Clean 225/135
HERO WOD HOLLEYMAN:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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

Metcon (Time)

Holleyman

30 rounds for time

5 Wall Balls

3 HSPU

1 Power Clean 225/135
HERO WOD HOLLEYMAN:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.