Month: July 2017

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
800m Run

-into-

4 Rounds of:

10 Pullups

10 Pushups

10 Situps

10 Air Squats

-into-

800m Run

Metcon (Time)

ALPHA TEAM
1 mile Run

-into-

3 rds of Barbara:

20 Pullups

30 pushups

40 situps

50 air squats

-into-

1 mile Run

Weightlifting

Deadlift (6×2 @ 85-90%)

*drop bar from top, reset and pull w/ speed; rest as needed btw sets

Bench Press (6×2 @ 85-90%; rest as needed btw sets)

Alpha Team Extra Work

Metcon (No Measure)

3 rds not for time

100ft Farmers Carry Heavy as possible

100 ft Lunges with kettle bell in front rack position

10 strict TTB

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Front Squats (No Measure)

Wallball

Perform 5 wallballs to check for form.

ABMAT Sit-ups

Weightlifting

Front Squat (EMOM3: 5 FS)

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

3 Rounds:

(45 sec. ON and 15 sec. REST/Transition)

Wall Balls

ABMAT Sit-Ups

Box Step-Ups

Greenbrier Fitness – Olympic Lifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Today we will go through the entire warmup using the empty barbell.

Drop Snatch (E2MOM)

Focus on Speed andd balance in the drop. Do NOT push it out (must be able to lock arms out during the drop).

Snatch Pull + Hang (or full) Snatch (EMOM or E2MOM)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Building to heavy but not 1RM. This is our “starting max” after having done the intro to snatch.

Greenbrier Fitness – Gymnastics

Warm-up

Crossover Symmetry

Review Prior Weeks

Gymnastics

Week 2

PULL-UPS:

A) Protocol: 12 – 9 – 6

B) 24 Jumping Pullups/Kipping/Butterfly

C) 3 Rounds Not For Time:

1. Dumb Bell Bent Over Rows – 10

2. Dumb Bell Front Raises – 10

3. PVC Lat Pull Downs – 10

WOD:

12 – 9 – 6 T2B/ Knee Raises

24 – 18 – 12 ABMAT Sit-ups

HOMEWORK:

*Do these movements 2 times during the week.

3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 3

PULL-UPS:

A) Protocol: 15-12-9

B) 27 Kipping/Butterfly/Jumping Pull-ups

C)3 Rounds Not For Time:

1. Bent Over Rows – 10

2. Front Raises – 10

HANDSTAND TRAINING:

Each athlete will be assessed with the comfort of being upside down.

A) Practice handstand holds (watching back arch)

B) Progress to moving body weight to each arm/raise each arm/shoulder taps

C) HSW with PVC spot.

WOD:

100 Hollow Body Rocks

100 Superman Pulses

HOMEWORK:HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 4

PULL-UPS:

A) Protocol: 18-15-12

B) 30 Kipping/ Butterfly/ Jumping Pull-ups

TOES TO BAR:

A) Tutorial/Explanation/Attempt or Test

B) 3 Rounds Not for Time:

1. PVC Pull Downs – 10

2. T2B with Band – 10

C) Test T2B

WOD:

3 sets of 10:

Dips

Push-Ups

ABMAT Sit-Ups

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

TEAM WOD

Metcon (Time)

Partner WOD
60 Pull-ups

Partner 1 is working/ Partner 2 is hanging off the rig. Switch when needed.

200m HEAVY Farmer’s Carry

One working at a time-switch when needed.

80 Wall Balls

Partner 1 is working/ Partner 2 is holding a wall sit. Switch when needed.

60 Shoulder to Overhead 135/95

Partner 1 is working/ Partner 2 is holding front rack. Switch when needed.

200m HEAVY Farmer’s Carry

*One working at a time-switch when needed.

Alpha Team Extra Work

Metcon (Time)

6 working sets

6 Deadlifts @ 315/225 12

Box Jumps 24/20

18/15 Cal Bike

Run 200m

rest 1:1

*should be performed at 85-90% effort

Metcon (No Measure)

4 rds NFT

2 LLRC 10 BB behind neck Back Extensions @ 3121 tempo

10 Standing DB Strict Press @ moderate weight + 50ft OVH Walk

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Deadlift (Kettlebell and Barbell)

EMOM3: 3 Deadlifts

Kettlebell Swings: Russian and American

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

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)

WOLFPACK
AMRAP15

8 Burpees

40 Air Squats

8 Strict Presses

80 Single Unders

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP15

8x Burpee Bar Muscle Ups

40x Wall Balls 20/14

8x SHSPU

40x Double Unders

Weightlifting

1 Power Snatch + 1 OverHead Squat + 1 Snatch

4 sets of EMOM

minute 1 @ 70%

minute 2 @ 75%

minute 3 @ 80%

minute 4 – rest

Endurance Training

Metcon (Time)

Run

3 sets of 8x 100m w/ 1:00 min rest btw

should be around 24 seconds for guys and 27-30 seconds for ladies

rest 4:00 minutes btw sets

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Deadlift (Kettlebell and Barbell)

EMOM3: 3 Deadlifts

Kettlebell Swings: Russian and American

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 – Gymnastics

Warm-up

Crossover Symmetry

Review Prior Weeks

Gymnastics

Week 2

PULL-UPS:

A) Protocol: 12 – 9 – 6

B) 24 Jumping Pullups/Kipping/Butterfly

C) 3 Rounds Not For Time:

1. Dumb Bell Bent Over Rows – 10

2. Dumb Bell Front Raises – 10

3. PVC Lat Pull Downs – 10

WOD:

12 – 9 – 6 T2B/ Knee Raises

24 – 18 – 12 ABMAT Sit-ups

HOMEWORK:

*Do these movements 2 times during the week.

3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 3

PULL-UPS:

A) Protocol: 15-12-9

B) 27 Kipping/Butterfly/Jumping Pull-ups

C)3 Rounds Not For Time:

1. Bent Over Rows – 10

2. Front Raises – 10

HANDSTAND TRAINING:

Each athlete will be assessed with the comfort of being upside down.

A) Practice handstand holds (watching back arch)

B) Progress to moving body weight to each arm/raise each arm/shoulder taps

C) HSW with PVC spot.

WOD:

100 Hollow Body Rocks

100 Superman Pulses

HOMEWORK:HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 4

PULL-UPS:

A) Protocol: 18-15-12

B) 30 Kipping/ Butterfly/ Jumping Pull-ups

TOES TO BAR:

A) Tutorial/Explanation/Attempt or Test

B) 3 Rounds Not for Time:

1. PVC Pull Downs – 10

2. T2B with Band – 10

C) Test T2B

WOD:

3 sets of 10:

Dips

Push-Ups

ABMAT Sit-Ups

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 (6 Rounds for time)

Row

6x 750m Row; keep every set withing :03-:05s of the 1st set; rest 1:30 btw sets

*each time you row faster or slower by more than :05 seconds you owe 20 burpees at end of workout.

Be honest with me and call each other out 🙂