Month: May 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

Endurance Training

Metcon (Time)

Run
2x 800m w/ 3 min rest @ 90+% effort

Metcon

Metcon (AMRAP – Reps)

WOLFPACK
EMOM20

odd – 5/3 pull-ups and 5/3 dips

even – 7 Box Jumps 30/24

Metcon (AMRAP – Reps)

ALPHA TEAM
EMOM20

odd – 5/3 Muscle ups

even – 7 Box Jumps 36/30

Alpha Team Extra Work

Metcon (Time)

For Time
300 Double Unders *EMOM 7x burpees

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

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 (5 Rounds for time)

ROW
3x 300

rest 1:1

600m

rest 1:1

900

rest 1:1

*goal is to stay 1:40/2:00 min 500m pace

SKILL/STRENGTH

Back Squat (5RM)

Back Squat (2×5 at 85%)

Power Clean and Jerk (6×3 @ 70-80%)

Alpha Team Extra Work

Weighted Back Extensions (3×15 *use barbell)

Strict Chin Ups (3xAMAP)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

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)

ALPHA TEAM
OMAR

For time:

10 Thrusters, 95/65 lbs

15 Burpees (Bar Facing)

20 Thrusters, 95/65 lbs

25 Burpees (Bar Facing)

30 Thrusters, 95/65 lbs

35 Burpees (Bar Facing)

Metcon (Time)

WOLFPACK
For Time:

10 Thrusters, 65/35 lbs

15 Burpees (Bar Facing)

20 Thrusters, 65/35 lbs

25 Burpees (Bar Facing)

30 Thrusters, 65/35 lbs

35 Burpees (Bar Facing)

Alpha Team Extra Work

Metcon (Time)

For Time

15 Rope Climbs

45 GHD Situps

30 Power Clean and Jerks 115/85

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Clean / Power Clean (No Measure)

Metcon

NEW YOU – DAY 6 (Time)

800m Run

25 Hang Power Cleans

600m Run

20 Hang Power Cleans

400m Run

15 Hang Power Cleans

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

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Clean / Power Clean (No Measure)

Metcon

NEW YOU – DAY 6 (Time)

800m Run

25 Hang Power Cleans

600m Run

20 Hang Power Cleans

400m Run

15 Hang Power Cleans

Greenbrier Fitness – Class

Endurance Training

Metcon (Calories)

Assault Bike 30 min TT

*max Cals

Metcon (Time)

OR…

Row

3000m @80%

500m @ slow pace

1000m @ Max Effort

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Push Jerk / Split Jerk (No Measure)

Weightlifting

2 Push Jerks + 1 Split Jerk (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 5 (AMRAP – Rounds and Reps)

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees