Month: July 2017

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

Metcon (Time)

WOLFPACK
21-15-9

ABMAT Sit-Ups

Power Cleans

-right into-

800m Run

Metcon (Time)

ALPHA TEAM
21-15-9

Weighted GHD Situp 20/14

Power Clean and Jerk 115/75

-right into-

1000m Row

Weightlifting

WOLF: Snatch (E2MOM20; 2 Snatches)

ALPHA: 1 Power Snatch + 1 OverHead Squat + 1 Snatch

4 sets of

EMOM

minute 1 @ 65%

minute 2 @ 70%

minute 3 @ 75%

minute 4 – rest

Alpha Team Extra Work

Metcon (Time)

Run

2 sets @ 80% effort

400m Run @ 80% effort

rest 1:1

800m Run @ 80% effort

rest 1:1

1600m run @ 80%

rest 1:1

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)

Greenbrier Fitness – Class

REST DAY

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

Endurance Training

Metcon (Time)

ROW
2k row @ -:05s PR pace

Rest 1:1

1k row @ PR 2k pace

Rest 1:2

500m row @ +:05-:10s PR 2k pace

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

Hang Snatch + OHS (building to heavy complex)

Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!

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

SKILL/STRENGTH

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

Metcon

WOLFPACK

Metcon (Time)

WOLFPACK
Five rounds for time of:

400 Meter Run

10 Dumbbell Push Presses

10 Alternating Lunges with DB Farmer’s Carry

Metcon

ALPHA TEAM

1: Metcon (6 Rounds for reps)

ALPHA TEAM
E2MOM12

20/15 Cal Assault

remaining time Max effort Muscle Ups

goals to stay consistent

Record the number of MU in each round.

-Rest 3-5 minutes

2: Metcon (6 Rounds for reps)

ALPHA TEAM
E2MOM12

20/15 Cal Row

remaining time Max Effort SHSPU

goals to stay consistent

Record the number of SHSPU in each round

-Rest 3-5 minutes

3: Metcon (6 Rounds for reps)

ALPHA TEAM
E2MOM12

12 Burpee Box Jump Overs 24/20

remaining time Max Effort Rope Climbs

goal is to stay consistent.

Record the number of Rope Climbs in each round

Alpha Team Extra Work

Clean Pull (5×5 @ 90% *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 – 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

Metcon (Time)

Alpha Team
42-30-18

Air assault cals

Wall ball 30/20

Metcon (Time)

WOLFPACK
42-30-18

Row Cals

Goblet Squats

*21-15-9 for new athletes!

Weightlifting

Snatch Balance (4×3)

*focus on speed and technique

Alpha Team Extra Work

Tall Snatch (3×5)

focus on speed and technique

Stay Light!

3x Snatch push press + 5x OHS (2 sets @ -20# of heavy set)

Work up to heavy set of the above complex

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

Metcon (AMRAP – Reps)

WOLFPACK
E3MOM24

8x Kettlebell Deadlifts

8x Push-Ups

*Work on solid form!

Metcon (AMRAP – Reps)

ALPHA TEAM
E3MOM24

8x Deadlift @65-75% clean grip

8x Bench press @65-75%

tempo should be 2111 tempo for each exercise

*scale weight to get tempo and reps completed

Endurance Training

Metcon (Time)

Run
Run

10x 200m @80-95% effort

rest/walk :30s

Alpha Team Extra Work

Metcon (No Measure)

2 rds not for time

30x DBL Kb box step ups *kb in rack position

10x back extensions @ 3131 tempo

Greenbrier Fitness – Personal Training

Warm-up

Row Introduction: 400m row

10 Burpees

10 PVC Pass Throughs

10 Around the Worlds

10 Good Mornings

Lesson

DAY 1:

Squat Therapy:

Introduce squats and perform practice reps.

Air Squat 2×5

Back Squat (PVC) 2×5

Front Squat (PVC) 2×3

Over Head Squat (PVC) 3×2

Skills:

Kettle Bell Swings

ABMAT Sit-ups

DAY 2:

Press Power:

Introduce shoulder to overhead and perform practice reps.

Strict Press 5×2

Push Press 5×2

Power Jerk (PVC) **Strictly Introduce

Split Jerk (PVC) **Strictly Introduce

Skills:

Wall Balls

Box Jumps

Day 3

Deadlift and Clean:

Introduce the deadlift (kettlebell and barbell)

Introduce the Clean! (hang, power and squat or also called full clean)

Deadlift 3×5

Hang Power Clean 5×2

Power Clean 5×2

Skills:

pullups

jump rope

Metcon

Metcon (Time)

P.T. Day 1
3 Rounds for Time:

12 Sit-ups

9 KBS

6 Air Squats

Metcon (AMRAP – Rounds and Reps)

P.T. Day 2
8 Minute AMRAP

10 Box Jumps

10 Wall Balls

10 Med Ball Deadlifts

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

Hang Snatch + OHS (building to heavy complex)

Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!

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

Metcon (Time)

Partner WOD
Grace (30 Clean and Jerks)

2 minutes Max Effort Wall Balls

Isabel (30 snatches)

2 minutes Max Effort Wall Balls

Annie (50-40-30-20-10 Dubs and ab mat sit ups)

2 minutes max effort wall balls

Continue until Karen is finished

Alpha Team Extra Work

Metcon (20 Rounds for reps)

EMOM20

odd – 5x Bench 225/155

even – 5x Deadlifts 315/225

Metcon (AMRAP – Rounds and Reps)

AMRAP18

25 KB Swings 70/53

50 Double Unders

25 TTB

50 Double Unders

25 Front Squats 95/65