08.21.17

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)

ALPHA TEAM
100 Double Unders

50 Wall Balls 20/14

*everything must be UB or start over @ 0

Metcon (Time)

WOLFPACK
100 Single Unders

25 Wall Balls 14/10

100 Single Unders

25 Wall Balls

100 Single Unders

Weightlifting

ALPHA: Deficit Clean Grip DeadLift (5×3)

Work up to heavy set of 3; then 5×3 @ 70% focusing on speed; tempo 31X1 * may use straps

ALPHA: Close-Grip Bench Press (5×3)

work up to heavy set of 3; then 5×3 @ 70% focusing on speed; tempo 4010

WOLF: Clean Grip DeadLift (5×3)

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

WOLF: Bench Press (5×3)

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

Alpha Team Extra Work

Metcon (No Measure)

3 rds not for time

10x Behind Neck Snatch Grip Strict Press

5x 3-second negative Glute Ham Raise *warm up

10x DB Single Arm Upright Rows

10x DB Box Step Ups *choose light-moderate weight