06.27.17

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Endurance Training

Metcon (Time)

3000m Row
80-90% Effort

guys should be around 10:30-11:30

ladies should be around 12:00 – 13:00

SKILL/STRENGTH

Strict Pull-ups (4 sets of Max Reps; 90 sec rest in btw sets)

*If you are not able to do strict pullups, work on negatives.

Strict HSPU (4 sets of Max Reps; 90 sec rest in btw sets)

*If you are not able to do strict HSPU, work on negatives and/or HS Holds against the wall (Accumulate 3 minutes of holds).

Alpha Team Extra Work

Metcon (Time)

10 LLRC

rest 2:00 min

20 Strict CTB Pullups (or regular) @ 21X1 tempo

rest 2:00 min

30 Strict HSPU @ 21×1 tempo (or 15-20x 3 second negatives)

rest 2:00 min

40 Strict Ring Dips (or 15-20x 3 second negatives) rest 2:00 min

100ft HSW