Month: June 2017

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 – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

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!

Greenbrier Fitness – Class

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 (Time)

PARTNER WOD
100 Wallballs 20/14

90 Sit-Ups

80 Double Unders (160 SU)

70 Air Squats

60 TTB (Knee Ups)

50 Box Jumps 24/20

40 Pullups

30 Push Presses 95/65

20 Dips

1 mile run with wallball 20/14 (run together and share the wallball carry)

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP28
3 Thrusters 185/125 lbs

60 yd. Shuttle Sprint

Max rep Chest-to-bar Pull-ups

Rest 2 mins

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Gymnastics / Kipping Swing / Skin the Cats / Handstand Hold on the Wall (No Measure)

Metcon

NEW YOU – DAY 9 (Time)

1-2-3-4-5-6-7-8-9-10 Power Cleans

10-9-8-7-6-5-4-3-2-1 Box Jumps

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 (21 Rounds for reps)

WOLFPACK
EMOM21

Minute 1 – 6 Pullups

remaining time AMRAP Box Jumps 24/20

Minute 2 – 15/12 Hand-release Pushups

remaining time Single Unders

Minute 3 – 15 Wall Balls 14/10

Metcon (21 Rounds for reps)

ALPHA TEAM
EMOM21

Minute 1 – 6 Bar Muscle Ups

remaining time AMRAP Box jump 30/24

Minute 2 – 15/12 HSPU

remaining time Double Unders

Minute 3 – 15 Wall Balls 20/14

Weightlifting

Snatch pull + Hang Snatch + Snatch (2x E:75s for 8 Rds; @ 80% of 1RM )

*Drop the bar after the hang snatch.

Push Press (3×6 @ 70-80% of 1RM CJ)

Alpha Team Extra Work

Bent Over Row (3×6-8 @ 70-80% of 1RM CJ)

Sumo Stance Good Morning (4x 10 @ 30-40% of 1rm CJ @ 3111 tempo)

Alternate legs each set.

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Gymnastics / Kipping Swing / Skin the Cats / Handstand Hold on the Wall (No Measure)

Metcon

NEW YOU – DAY 9 (Time)

1-2-3-4-5-6-7-8-9-10 Power Cleans

10-9-8-7-6-5-4-3-2-1 Box Jumps

Greenbrier Fitness – Personal Training

Warm-up

Row Introduction: 400m row

10 Burpees

10 PVC Pass Throughs

10 Around the Worlds

10 Good Mornings

Lesson

Squat Therapy:

*Introduce squats and perform practice reps.

Air Squat 2×5

Back Squat (PVC) 2×5

Front Squat (PVC) 2×3

Over Head Squat (PVC) 3×2

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

**Crossover Symmetry Work

Metcon

Metcon (Time)

4 Rounds for Time:
50yd Prowler *all out effort @ 1/2 BW

25 DBall over shoulders

25 DB Thrusters 50/35

Rest 2:00 min

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Clean & Jerk (No Measure)

Weightlifting

Clean and Jerk (3 C&J EMOM8 )

Metcon

NEW YOU – DAY 8 (No Measure)

1 Mile Run For Time

1-Mile Run (Time)

Max Effort 1-Mile Run

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 (Time)

WOLFPACK
20 Pull to Standing

*EMOM perform 5 burpees

**Start w/ 5 burpees

Metcon (Time)

ALPHA TEAM
15/12 Rope Climbs

*EMOM perform 7 Burpees

**start w/ 7 burpees

Weightlifting

Split Jerk (4×4 *use btw 70-80% of 1RM; rest as needed)

*2 second pause in the dip

Front Squats (5×2 @ 75-85% of 1RM; @ 2211 Tempo; rest as needed )

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)

Metcon (Time)

4 Rounds for Time
50yd Prowler *all out effort @ 1/2 BW

25 DBall over shoulders

25 DB Thrusters 50/35

Rest 2:00 min