07.28.17

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