Month: May 2017

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

Hero WOD – Crain

“Officer Michael “”Freight”” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

First posted March 21, 2015″
2 rounds for time:

34 push-ups

50-yard sprint

34 deadlifts, 135/95 lb.

50-yard sprint

34 box jumps, 24/20-inch box

50-yard sprint

34 clean and jerks, 95/65 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20/14-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

3 Hang Power Clean + 3 Front Squat + 3 Push Press (E2MOM12)

Metcon

NEW YOU – DAY 14 (Time)

5 Rounds-

10 Goblet Squats

10 Burpees

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (No Measure)

WOLFPACK
EMOM15

5 Burpees + 40 Single Unders

Metcon (No Measure)

ALPHA TEAM
EMOM15

8 Burpees + 20 Double Unders

SKILL/STRENGTH

Front Squat

3 RM; 2×3 @ 90%

*goals to go heavier than last week

Bench Press

5RM; 2×5 @ 90%

*goals to go heavier than last week

Alpha Team Extra Work

Deficit Deadlifts

work up to 5RM; 2×5 @ 80%

*goals to go heavier than last week

Metcon (Time)

For Time

5 LLRC

500m Row

10 Bar Muscle Ups

1000m Row

20 Ring Muscle Ups

2000m Row

30 Def HSPU 4/2”

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

3 Hang Power Clean + 3 Front Squat + 3 Push Press (E2MOM12)

Metcon

NEW YOU – DAY 14 (Time)

5 Rounds-

10 Goblet Squats

10 Burpees

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Gymnastics

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

WOLFPACK: Practice your HS progression

1)Headstands

2)Kicking up to the wall practice.

3)Handstand Holds Accumulate 3mins

4)Shoulder Taps

5)Handstand Walks

ALPHA TEAM:

Set a 10′ sq box, with x drawn through the middle. Complete figure 8

Metcon

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP12

10x GHD situps

10x Russian KB Swings 70/53

10x Ring Dips

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP12

10x ABMAT Sit-ups

10x Russian KB Swings 53/35

10x Dips

Alpha Team Extra Work

Metcon (Time)

ALPHA TEAM
5 rounds for time

7 DB Thrusters 50/35

14 CTB Pullups

21 Cal Air Assault

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 13 (No Measure)

Helen

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
6 rounds:

18 Wall-balls 14/10

15 Power Hang Snatches @65/35

12 Cal Row

-rest 2 mins b/t rounds-

Metcon (Time)

ALPHA TEAM
6 rounds:

18 Wall-balls 20/14

15 Power Snatches @95/65

12 Cal Assault Bike

-rest 2 mins b/t rounds-

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 13 (No Measure)

Helen

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Class

Competition Day! Let’s Go Wolfpack!

Greenbrier Fitness – Class

Competition Day! Let’s Go Wolfpack!

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
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max row for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Pull-ups *12/8 goals

rest 2:00 min

Metcon (Time)

ALPHA TEAM
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max bike for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Muscle Up *12/8 goals

rest 2:00 min