08.14.17

Greenbrier Fitness – Class

Warm-up

Warm up: 5 minutes dub/jump rope practice outside

Work on nice smooth sustainable sets

If your pr is 20…start with getting 10-15 and stop…rest :30 reset and push for 15-20, 20-25 and so on

Metcon

Metcon (Time)

For overall reps and time

E3MOM15

400m Run

rest 5 minutes

5 rds

300/250m Row @ 1:40/1:55 pace

20 Wall Balls

300/250m Row @ 1:40/1:55 pace

15/12 CTB Pullups rest 1:1

Weightlifting

Sumo Deadlift

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

Close-Grip Bench Press (5×3)

work up to heavy set of 5; then 5×3 @ 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 (Time)

For Time

1K Row

50 GHD Situps

1k Row