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 (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP15

20 Cal Row

20 Pullups/Jumping Pullups/Ring Rows

40ft Walking Lunges

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP15

20 Cal Bike

20 Pullups

40ft Front Rack Lunge 95/65#

SKILL/STRENGTH

Clean (12 mins to a heavy single; 3×2 @ 80% of single)

Full Clean (squat)

Alpha Team Extra Work

Metcon (Time)

Row
3x1500ml

-rest 3 minutes btw sets

-goal is to stay within 5 secs of 1st set.

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 13 (No Measure)

Helen

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Class

Warm-up

Rowling (Partner)

*Winners run 200m

**Losers run 400m + 10 burpees

Metcon (Time)

Partner Double DT
15 minute time cap!

10 Rounds:

12 Deadlifts @ 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

*Split up however.

**If you do not beat the time cap: run 400m after completing all reps.

Alpha Team Extra Work

Metcon (Time)

20 Cleans @ 225/155 yes these are squat cleans

Rest 3:00 minutes

20 Push Jerks 225/155

Rest 6:00 minutes

4 Rounds:

21 Wall Balls 20/14#

7 Ring Muscle Ups

btw each set 50/25ft HSW

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps