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
AMRAP20
25ft HSW
50ft DBL KB Front Rack Lunge 53/35
25 pullups
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
AMRAP20
25ft Bear Crawl
50ft DBL KB Front Rack Lunge 53/35
25 pullups/jumping pullups/ring rows
SKILL/STRENGTH
Hang Power Snatch
Work up to heavy single; then drop to 90% and perform 10x Hang Power Snatches
Clean Pulls (5×3@110% of 1rm CJ)
Alpha Team Extra Work
Metcon (Calories)
Assault Bike 30 min TT
*max Cals
