05.01.17

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

Metcon

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #1
AMRAP8

12 Cal Air Assault

12 Ring Dips

12 KB Swings 70/53

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #1
AMRAP8

12 Cal Air Assault

12 Dips

12 KB Swings 53/35

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #2
AMRAP8

15 Cal Row

15 Push Ups

15 Box Jump 24/20 *step down

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #2
AMRAP8

15 Cal Row

15 Push Ups

15 Box Jump 24/20 *step down

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #3
AMRAP8

18 Burpees

18 Pullups

18 GHD Sit ups

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #3
AMRAP8

18 Burpees

18 Pullups/Ring Rows

18 ABMAT Sit ups

SKILL/STRENGTH

Power Clean and Jerk (Work up to Heavy Power Clean and Jerk then 3×1@90%)

Back Squats (Work up to Heavy Triple Back Squat then 3×3@80%)

tempo 21X1

Alpha Team Extra Work

Metcon (5 Rounds for time)

Assault Bike intervals

5×20 Cal Assault Bike; rest 3 minutes