Month: July 2017

Greenbrier Fitness – Personal Training

Metcon (AMRAP – Rounds and Reps)

AMRAP9

9 KBS

6 Goblet Squats

3 Burpees

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

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
50 Cal Row

25 S2O 135/95

10 Bar Muscle Ups

25 S2O 135/95

50 Cal Row

Metcon (Time)

WOLFPACK
400m Run

25 S2O 95/65

10 Ring Rows

25 S2O 95/65

400m Run

Weightlifting

WOLF: Cleans (Build to a heavy clean; 5×2 @ 80%)

ALPHA: Metcon (Time)

Cleans

15x @ 225/145

10x @ 250/185

5x @ 275/205

*for overall time; focus on speed of the squat coming out of the hole

Alpha Team Extra Work

Metcon (10 Rounds for time)

Row

E2MOM20 perform 300/270m

*goal is to stay sub 1minute

Greenbrier Fitness – Personal Training

Metcon (Time)

400m Run

20 Air Squats

10 Abmat Situps

200m Run

15 Air Squats

15 Abmat Situps

100m Run

10 Air Squats

20 Abmat Situps

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

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
Keep feet firmly on the floor through this warmup.

Snatch Pull (5 sets of 3, building to heavy. )

Work in pairs. Concentrate on keeping the bar close and a big shrug.

Greenbrier Fitness – Gymnastics

Warm-up

Crossover Symmetry

Review Week 1

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)

Greenbrier Fitness – Class

Warm-up

400m Indian Run

Metcon

WOLF: Metcon (Time)

Teams of 2 For Time
Buy In: 30 Cal Row (Partner A)

60 S2OH (95/65)

50 Sit-Ups

40 Deadlifts (155/105)

30 Hang Squat Cleans (155/105)

20 Pull-Ups

10 Pull to Standing – Rope

Buy Out: 20 Cal Row (Partner B)

Rest 3:00

400m Leap Frog

ALPHA: Metcon (Time)

Teams of 2 For Time:
Buy In: 30 Cal AB (Partner A)

10 Rope Climbs

20 Ring Muscle Ups

30 Squat Cleans (225/155)

40 Deadlifts (225/155)

50 T2B

60 HSPU

Buy Out: 20 Cal AB (Partner B)

Rest 3:00

400m Alternating D-Ball Toss (60/30)

Alpha Team Extra Work

Metcon (Time)

For Time:

100/75 Cal Bike

75 Thrusters 45/35

50 Pullups

75 Wall Balls 20/14

100/75 Cal Row

Deadlift

Work up to heavy triple @ a 21X1 tempo; pause or come to complete stop at the bottom; if back rounds/you hitch/or slow down stop the lift

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Rope Climbs (No Measure)

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty

Dirty Thirty (Time)

For Time:

30 Box Jumps

30 Jumping pull-ups

30 KBS

30 steps Walking Lunge

30 Knees to elbows

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Undersa

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

-then-

3 Rounds:

24 Push Press 65/35#

6 Pullups

6 Dips

-then-

800m Run

Metcon (Time)

ALPHA TEAM
For time:

800m Run

-then-

3 Rounds:

24 Push Press 95/65#

6 Bar Muscle Ups

-then-

800m Run

SKILL/STRENGTH

Snatch (work up to heavy snatch, then 3×2 @ 80%)

Strict Press

Work up to heavy single; then perform Max effort set @ 85 of 1RM @ a 3111 tempo

Alpha Team Extra Work

Glute-Ham Raises (50 reps)

Barbell Roll Out (50)