Month: June 2017

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)

For Time:
800m run

20 BOS 120/80/60

10 Burpees

400m run

15 BOS

10 Burpees

200m run

10 BOS

10 Burpees

100 DU/200 SU Buy Out

Weightlifting

Bench Press (5×5 @ 65-75%)

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

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 (AMRAP – Rounds and Reps)

AMRAP 12
250m row

12 DB Power Cleans 50/35

Weightlifting

Seated DB Strict Press

4×8-12 @2-1-2-1 tempo

Romanian Deadlift (*double overhand grip)

RDL 4×4 @75-85% of 1rm C&J

Alpha Team Extra Work

Air Assault (Time)

Males 60-50-40-30 cal

Females 50-40-30-20 cal

*Rest 1min b/w intervals

**80-90% effort

1 Squat Clean + 2 Front Squat + 1 Hang Squat Clean + 2x Jerk

Work up to a heavy set

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

Metcon

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

Part A
AMRAP10

10 Deadlifts 275/185

20/12 Push-Ups *feet on 45# plate

40 Double Unders

-Rest 5 Minutes-

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

Part B
AMRAP10

60 DB Snatches 50/35

20 GHD Sit Ups

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

Part A
AMRAP10

10 Deadlifts 185/135

20/12 Hand Release Push-Ups

80 Single Unders

-Rest 5 Minutes-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

Part B
AMRAP10

40 DB Snatches 35/20 (choose appropriate weight for high reps)

20 ABMAT Sit Ups

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

Metcon

Metcon (Time)

WOLFPACK
4 Rounds for Time:

25 pullups

50ft. Bear Crawl

Metcon (Time)

ALPHA TEAM
4 Rounds for Time:

50 Cal Row

50ft. HSW

SKILL/STRENGTH

Push Press (3×6 @ 65-75% of 1RM C&J)

Alpha Team Extra Work

Snatch (3 reps every 90secs for 8 rounds @70% 1RM)

*DROP the bar each rep!

Bent Over Barbell Row (3×8-10 @65-75% of 1RM C&J)

Split Stance Good Morning (4×10 @30-40% of 1RM C7J @ 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

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 (Time)

ASSULT BIKE INTERVALS
5×20 Cal Assault Bike

-rest 3 minutes btw sets