08.07.17

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 (Time)

For Time

ALPHA RX(165/115)

WOLFPACK(95/65)

20 Hang Power Cleans

20 Push Jerks

20 Front Squats

*this should be performed fast!

Weightlifting

Deadlift (3×5 @70%)

Work up to heavy set of 5; then 3×5 @ 70% focusing on speed

Bench Press (3×5@70%)

work up to heavy set of 5; then 3×5 @ 70% focusing on speed

Alpha Team Extra Work

Metcon (No Measure)

3 rds not for time:

10 Behind Neck Strict Press

10 Strict TTB

10 Glute Ham Raises Or partner negatives from floor

10 Upright Rows

Metcon (No Measure)

Bike/Row

2 working rounds of:

6 sets of

:20s moderate pace

:20s Hard effort pace

:20s easy pace

-rest 1:00 min-

– rest 3 minutes btw rounds-

*complete 6 min on Bike of

:20s Mod pace

:20s Hard effort

:20s easy pace non stop.

-rest 1 min-

Repeat again on Bike

Rest 3 minutes

Then repeat again on rower.