Month: June 2017

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 and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
3 rounds for time:

30 Cal Row

12 Thrusters 95/65

Metcon (Time)

ALPHA TEAM
3 rds for time

30 Cal Bike

12 Thrusters 135/95

SKILL/STRENGTH

Split Jerk (5×3 *use btw 65-75% of 1RM)

**3 sec pause in the dip!

Front Squat (4×3 @ 70-80% of 1RM; @ 2211 Tempo)

Alpha Team Extra Work

DB Single Arm Row (3×8 @ 31X1 tempo)

DB Single Arm Bench Press (3×8 *each arm @ 31X1 tempo)

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 and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
For Time:

Part A:

9-7-5 Snatch @ 95/65

15 Knee to Elbow or ABMAT Situps Btw each set

Rest 6 minutes

Part B:

5-4-3-2-1 Pull to Standing (Rope)

20 Air Squats btw each set

Metcon (Time)

ALPHA TEAM
For Time:

Part A:

9-7-5 Snatch @ 155/105

15 TTB Btw Each Set

Rest 6 minutes

Part B:

5-4-3-2-1 Rope Climb

40 Air Squats btw each set

**use weight vest if possible for Part B

SKILL/STRENGTH

Back Squat (Work up to Heavy Triple Back Squat)

Then, 3×3@80%

tempo 21X1

Alpha Team Extra Work

Metcon (Time)

WHITE
5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45/25 lbs

400 m Run

Clean and Jerk (Work up to a heavy C&J then, 3×1@90%)

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 and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
2 Rounds for Time:

1000m Row

30 Pullups

800m Run

30 Pushups

Metcon (AMRAP – Reps)

ALPHA TEAM
E20MOM40

2000m Row

50/30CTB Pullups

800m Run

50/30 HSPU

*you know if you can do all CTB or HSPU within time cap. Be honest and choose the lesser to go faster.

**goals to be done within 15-17 minutes each set

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP8

12 Cal Air Assault

12 Ring Dips

12 KB Swings 70/53

-rest 3 min-

AMRAP8

15 Cal Row

15 Push Ups

15 Box Jump 24/20 *step down

-rest 3 min-

AMRAP8

18 Burpees

18 Pullups

18 GHD Sit ups

1 Power Clean + 1 HSC + 1 Front Squat + 2 Jerks (Work to a heavy set.)

Deficit Clean Pulls (3×5 @ 85+% @ 3111 tempo)

Metcon (No Measure)

NFT

50 Glute Ham Raises

50 Barbell Rollouts

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 and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Gymnastics

ALPHA TEAM (1 Max Effort Set (then, rest 5 minutes))

Muscle Ups

Metcon (Time)

30 Muscle Ups

WOLFPACK (1 Max Effort Set (then, rest 5 minutes))

Pullups

Metcon (Time)

30 Pullups

Metcon

Metcon (Time)

1000 meter row TT

Alpha Team Extra Work

Strict HSPU (Max Effort SHSPU (Then, rest 5 minutes))

Metcon (Time)

30 Kipping HSPU

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon (Time)

Partner WOD: Chipper
100 DU or 300 SU

90 ABMAT Situps

80 KBS

70 Wall Balls 20/14

60 Pullups

50 Box Jumps 24/20

40 OH Lunges 45/25 plate

30 Partner Deadlifts 315/215

20 Cleans 135/95

10 S2O 135/95

Weightlifting

Split Jerk (Build to a heavy single, not 1RM)