08.30.17

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
6 sets

50 Double Unders

30ft HSW

10 Alternating DB snatch 50/35

40ft OHWL @ 70/50# (20ftR/20ftL)

rest 2:00 minutes

Metcon (Time)

WOLFPACK
6 sets

150 Single unders

25ft Bear Crawl

10 Alternating DB Snatches

40ft Walking Lunges (20ftR/20ftL)

rest 2:00 minutes

Weightlifting

Clean + Hang Squat Clean + Jerk (5 working sets btw 75-85%; rest 2:00minutes)

Alpha Team Extra Work

A1: Single Leg Good Morning (4x 8 (4R/4L) @ 30-40% of 1RM CJ; rest as needed)

Metcon (4 Rounds for time)

Assault Bike
4x 25/20 Cal Max efforts on bike; rest 3:00 minutes

Alpha Team Gymnastics

A2: Strict Muscle ups + Strict Dips (4x 1 + 5)

A3: Banded Lat Pull Downs (4×15 @ 30X0)