06.28.17

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

Metcon

Metcon (20 Rounds for reps)

EMOM20

odd – 15 KB Swings 70/53 (53/35)

even – 15 Burpees (10 Burpees)

Weightlifting

Shoulder to Overhead Complex (6 sets; build to heavy)

Push Press + Push Jerk + Split Jerk

Front Squats (6×1 @ 90-95% of 1RM; @ 2111 Tempo; rest 60-90 secs)

Alpha Team Extra Work

1: DB Single Arm Upright Row (3×8 *each arm @ 31X1 tempo; rest as needed btw set)

2: DBL DB Overhead Walk (3x 100ft *as heavy as possible to stay UB)

3: BB Glute Bridge with Back on Bench (3x 10-12; choose load; work @ 20X1 tempo)