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

Metcon

Metcon (Time)

ALPHA TEAM
Nasty Girl

3 rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Clean 135/95

Metcon (Time)

WOLFPACK
3 rounds for time:

50 Air Squats

7 Pullups and 7 Dips

10 Hang Power Cleans 95/65

SKILL/STRENGTH

Bench Press (Bench Press Work up to Heavy Single; 3×1@90%)

Alpha Team Extra Work

Metcon (Time)

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

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
White

5 rounds for time of:

3 Rope Climbs-15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates 45#/25#

400m Run

Metcon (Time)

WOLFPACK
5 rounds for time of:

3 Pull to Standing w/Rope

10 ABMAT Situps or V-Ups

21 Walking Lunges

400m Run

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

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

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total