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)
ALPHA TEAM
For Overall Time
4 rds
15 DB Push Jerks 50/30
15 TTB
15 DB Front Squats
15 Cal Row
rest 2:00 minutes
Metcon (Time)
WOLFPACK
For Overall Time
4 rds
15 Push Press 95/55
15 ABMAT Situps
15 Front Squats 95/55
15 Cal Row
rest 2:00 minutes
Weightlifting
ALPHA: Snatch Balance (Heavy Single)
WOLF: Snatch Balance (5×2)
Start off light to work on technique and then increase weight if reps are good.
Alpha Team Extra Work
Snatch Push Press + Snatch Grip Jerk + OHS (Heavy Single)
Halting Snatch from Below knee + Snatch (5×1)
5 sets @ 80% of 1RM: pause 2 seconds below knee
Metcon (Time)
Air Assault
50-40-30-20-10
*rest :30s btw each set
