Month: July 2017

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

Snatch

Practice the snatch (full and/or power) light to medium weight
From the floor, 2 second pause at the knee. Focus on full hamstring engagement and high shrug!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Box Jump Demo

*Show box jump progressions: step-ups and build box with stacked plates.

Midline for OH Strict Press / Push Press (No Measure)

*Strict Press and Push Press Demo with PVC

Weightlifting

3 Strict Press + 3 Push Press (3 sets)

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

200m 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 (Calories)

ALPHA TEAM
AMRAP for Time and Calories:

-1st-

5 minute AMRAP

5 rds of Nate

Max Cal Bike

rest 5 minutes

-2nd-

5 minute AMRAP

4 rds of Nate

Max Cal Bike

rest 5 minutes

-3rd-

5 minute AMRAP

3 rds of Nate

Max Cal Bike

1 rd of Nate is – 2 Muscle Ups + 4 HSPU + 8 KB Swings 70/53#

Record your total time for each set of Nate in the comments section.

Metcon (Calories)

WOLFPACK
AMRAP for Time

-1st-

5 minute AMRAP

5 Rounds:

5 Sumo Deadlift High Pulls

5 Push Presses

5 Box Jumps

Then, Max Cal Row

Record your calories

rest 5 minutes

-2nd-

5 minute AMRAP

4 Rounds:

5 Sumo Deadlift High Pulls

5 Push Presses

5 Box Jumps

Then, Max Cal Row

Record your calories

rest 5 minutes

-3rd-

5 minute AMRAP

3 Rounds:

5 Sumo Deadlift High Pulls

5 Push Presses

5 Box Jumps

Then, Max Cal Row

Record your calories

Weightlifting

Jerk (Work up to heavy double; 3×2 @ 80%)

2 sec pause in the dip!

Alpha Team Extra Work

Clean Pull (5×3 @ 100% *off 45# plate for deficit; tempo 32X1)

Metcon (No Measure)

4 rds for quality

12 Glute Ham Raises (12 weight back ext)

12 Seated DB Single Arm Press (12R/12L)

12 Standing Single Arm DB Upright Row (12R/12L)

12 DB Bulgarian Split Squats (12R/12L)

*Perform all movements with a 3 second eccentric descent

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Box Jump Demo

*Show box jump progressions: step-ups and build box with stacked plates.

Midline for OH Strict Press / Push Press (No Measure)

*Strict Press and Push Press Demo with PVC

Weightlifting

3 Strict Press + 3 Push Press (3 sets)

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

200m 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
For Time

50 Burpees

EMOM 10 ABMAT Sit-Ups

*begin with sit-ups

Metcon (Time)

ALPHA TEAM
For Time

50 Burpee Box Jump Overs 24/20

EMOM perform 10x TTB

*start with 10x TTB

Weightlifting

Snatch Balance (4×3)

*focus on speed and technique

Alpha Team Extra Work

High Hang Power Snatch + High Hang Snatch (5 sets)

5 working sets @ moderate weight – no fails! *focus on speed and technique

5x Snatch Push Press + 5x OHS

5x Snatch push press + 5x OHS

Work up to heavy set of the above complex; 2 sets @ -20# of heavy set

Metcon (6 Rounds for time)

Row
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 🙂

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Squat Therapy:

Air Squat Demo

EMOM3: 10 Air Squats

*Introduce Only with PVC: Back Squat, Front Squat and Overhead Squat

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

15 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

5 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

Metcon

Metcon (6 Rounds for reps)

ALPHA TEAM
DL / Bench EMOM

E3MOM18

5x DL @ 80%

5x Bench Press @ 80% *use a 31X1 tempo for all reps

Metcon (6 Rounds for reps)

WOLFPACK
E3MOM18

5xDeadlift

5xPushups

*deadlift weight should

be challenging!

Endurance Training

Metcon (Time)

Run

3 sets of:

4x 400m @ 80% effort

rest :50s btw reps

-rest 4:00 min btw sets-

Alpha Team Extra Work

Metcon (No Measure)

5 rds NFT

7x Strict Chin Ups

7x Strict Ring Dips

1:00 DBL KB Front Rack Isometric Hold

*heavy as possible 50ft of walking lunges

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Squat Therapy:

Air Squat Demo

EMOM3: 10 Air Squats

*Introduce Only with PVC: Back Squat, Front Squat and Overhead Squat

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

15 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

5 Sit-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

Snatch

Practice the snatch (full and/or power) light to medium weight
From the floor, 2 second pause at the knee. Focus on full hamstring engagement and high shrug!

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

*Athletes try to come in a couple of minutes early to start the 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

Partner WOD Saturday!!

Metcon (Time)

Partner WOD

*Both partners run, but split the reps as you wish!

400m run

60 Deadlifts (225/155)

400m run

80 Hang Cleans (135/95)

400m run

100 Push Presses (95/65)

400m run

Alpha Team Extra Work

Metcon (8 Rounds for reps)

E3MOM24

3x Bench 245/165 + 3x Deadlifts 330/250

*or use 75-80% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP23

15/12 Cal Assault Bike

15 Strict Press 95/65#

15 TTB

rest 1 minute