Month: August 2017

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

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Back Squat

Weightlifting

Back Squat (5×5)

EMOM5

Increase in weight each set.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Olympic Lifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Clean w/ Pause at Knee

2 sec Pause at Knee

Deadift+Clean for Beginners

Jerks (~E2MOM )

We will go over the Power Jerk and Split Jerk.
Start behind the neck. Before split, include pvc drill (between feet, lunge, alternate feet).

Greenbrier Fitness – Gymnastics

Warm-up

Crossover Symmetry

Review Prior Weeks

Gymnastics

Week 2

PULL-UPS:

A) Protocol: 12 – 9 – 6

B) 24 Jumping Pullups/Kipping/Butterfly

C) 3 Rounds Not For Time:

1. Dumb Bell Bent Over Rows – 10

2. Dumb Bell Front Raises – 10

3. PVC Lat Pull Downs – 10

WOD:

12 – 9 – 6 T2B/ Knee Raises

24 – 18 – 12 ABMAT Sit-ups

HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 3

PULL-UPS:

A) Protocol: 15-12-9

B) 27 Kipping/Butterfly/Jumping Pull-ups

C)3 Rounds Not For Time:

1. Bent Over Rows – 10

2. Front Raises – 10

HANDSTAND TRAINING:

Each athlete will be assessed with the comfort of being upside down.

A) Practice handstand holds (watching back arch)

B) Progress to moving body weight to each arm/raise each arm/shoulder taps

C) HSW with PVC spot.

WOD:

100 Hollow Body Rocks

100 Superman Pulses

HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 4

PULL-UPS:

A) Protocol: 18-15-12

B) 30 Kipping/ Butterfly/ Jumping Pull-ups

TOES TO BAR:

A) Tutorial/Explanation/Attempt or Test

B) 3 Rounds Not for Time:

1. PVC Pull Downs – 10

2. T2B with Band – 10

C) Test T2B

WOD:

3 sets of 10:

Dips

Push-Ups

ABMAT Sit-Ups

Week 5

PULL-UPS:

A) Protocol: 21-18-15

B) Max Effort Pullups *if banded drop and band size

HANDSTAND WALKS:

A) 6×25′ Partner HSW

HOMEWORK:

Do these movements 2 times during the week.

**3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

5. 10 minutes of being upside down!!

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 (AMRAP – Rounds and Reps)

WOLFPACK (RX)

Teams of 2

10 Minute AMRAP (You go I go)

5 Clean and Jerks 95/65

10 Pullups

Rest 5 Minutes

10 Minute AMRAP (You go I go)

200m Run

Rest 5 Minutes

10 Minute AMRAP (You go I go)

10 Deadlifts 135/95

5 Hand-release pushups

ALPHA TEAM (RX+)

Teams of 2

10 Minute AMRAP (You go I go)

5 Clean and Jerks 155/125

10 Chest to Bar Pullups

Rest 5 Minutes

10 Minute AMRAP (You go I go)

200m Run with DBall 60/30

Rest 5 Minutes

10 Minute AMRAP (You go I go)

10 Deadlifts 225/185

5 HSPU

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

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 rds

12 DB PC@ 50/30

10 Toes To Bar

8 Burpees to bar

100m Sprint

rest 1:1

Metcon (Time)

WOLFPACK
Run

6 rds

12 Power Cleans 95/65

10 ABMAT Sit-Ups

8 Burpees

100m Sprint

rest 1:1

Weightlifting

Snatch

E:90s for 10-15 rds *start @ 60% and work up 5#s each set to failure or PR

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP20

20 DB Box Step Overs @ 50/30#

DB 10 Snatches @ 50% *focus on speed

20 Cal Row

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

Greenbrier Fitness – Gymnastics

Warm-up

Crossover Symmetry

Review Prior Weeks

Gymnastics

Week 2

PULL-UPS:

A) Protocol: 12 – 9 – 6

B) 24 Jumping Pullups/Kipping/Butterfly

C) 3 Rounds Not For Time:

1. Dumb Bell Bent Over Rows – 10

2. Dumb Bell Front Raises – 10

3. PVC Lat Pull Downs – 10

WOD:

12 – 9 – 6 T2B/ Knee Raises

24 – 18 – 12 ABMAT Sit-ups

HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 3

PULL-UPS:

A) Protocol: 15-12-9

B) 27 Kipping/Butterfly/Jumping Pull-ups

C)3 Rounds Not For Time:

1. Bent Over Rows – 10

2. Front Raises – 10

HANDSTAND TRAINING:

Each athlete will be assessed with the comfort of being upside down.

A) Practice handstand holds (watching back arch)

B) Progress to moving body weight to each arm/raise each arm/shoulder taps

C) HSW with PVC spot.

WOD:

100 Hollow Body Rocks

100 Superman Pulses

HOMEWORK:

Do these movements 2 times during the week.

3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Week 4

PULL-UPS:

A) Protocol: 18-15-12

B) 30 Kipping/ Butterfly/ Jumping Pull-ups

TOES TO BAR:

A) Tutorial/Explanation/Attempt or Test

B) 3 Rounds Not for Time:

1. PVC Pull Downs – 10

2. T2B with Band – 10

C) Test T2B

WOD:

3 sets of 10:

Dips

Push-Ups

ABMAT Sit-Ups

Week 5

PULL-UPS:

A) Protocol: 21-18-15

B) Max Effort Pullups *if banded drop and band size

HANDSTAND WALKS:

A) 6×25′ Partner HSW

HOMEWORK:

Do these movements 2 times during the week.

**3 Rounds not for time.

1. PVC Pull Downs-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

5. 10 minutes of being upside down!!

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 Time

1K Row

50 GHD Situps

1k Row

Metcon (Time)

WOLFPACK
For Time

1K Row

50 ABMAT Sit-Ups

1k Row