08.25.17

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

Weightlifting

Hang Snatch

EMOM

@60-70%

minute 1 – 5x

minute 2 – 4x

minute 3 – 3x

minute 4 – 5x

*and so on

Metcon

Metcon (Time)

ALPHA TEAM
For Time:

100 Cal Row

50 Wall Balls 20/14

25 Snatches 135/95

Metcon (Time)

WOLFPACK
For Time:

50 Cal Row

30 Wall Balls 14/10

15 Snatches 95/65

Endurance Training

Metcon (10 Rounds for time)

Row
10 working sets

500m Row; rest :90s

*goal is sub 1:40/1:55 paces throughout

Alpha Team Extra Work

Snatch Pull (5×3)

5×3 @ 90%; 3 second eccentric on way down