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
For Overall Time

4 rds

15 DB Push Jerks 50/30

15 TTB

15 DB Front Squats

15 Cal Row

rest 2:00 minutes

Metcon (Time)

WOLFPACK
For Overall Time

4 rds

15 Push Press 95/55

15 ABMAT Situps

15 Front Squats 95/55

15 Cal Row

rest 2:00 minutes

Weightlifting

ALPHA: Snatch Balance (Heavy Single)

WOLF: Snatch Balance (5×2)

Start off light to work on technique and then increase weight if reps are good.

Alpha Team Extra Work

Snatch Push Press + Snatch Grip Jerk + OHS (Heavy Single)

Halting Snatch from Below knee + Snatch (5×1)

5 sets @ 80% of 1RM: pause 2 seconds below knee

Metcon (Time)

Air Assault

50-40-30-20-10

*rest :30s btw each set

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

12/8 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Back Squat (No Measure)

Jump Rope

Practice singles with a jump rope.

Weightlifting

Back Squat (3×3)

EMOM3

Increase in weight each set.

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

80 Singles

6 Deadlifts 95/65

12 Bent Over Rows 95/65

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)

For Time

ALPHA RX(165/115)

WOLFPACK(95/65)

20 Hang Power Cleans

20 Push Jerks

20 Front Squats

*this should be performed fast!

Weightlifting

Deadlift (3×5 @70%)

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

Bench Press (3×5@70%)

work up to heavy set of 5; then 3×5 @ 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 (No Measure)

Bike/Row

2 working rounds of:

6 sets of

:20s moderate pace

:20s Hard effort pace

:20s easy pace

-rest 1:00 min-

– rest 3 minutes btw rounds-

*complete 6 min on Bike of

:20s Mod pace

:20s Hard effort

:20s easy pace non stop.

-rest 1 min-

Repeat again on Bike

Rest 3 minutes

Then repeat again on rower.

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

12/8 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Back Squat (No Measure)

Jump Rope

Practice singles with a jump rope.

Weightlifting

Back Squat (3×3)

Increase in weight each set.

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

80 Singles

6 Deadlifts 95/65

12 Bent Over Rows 95/65

Greenbrier Fitness – Olympic Lifting

w: Warm-up (No Measure)

Clean Warmup

Burgener for cleans:

3x shrug

3x elbows high

3x pwr clean

3x drops

3x front squats

Clean Pull (Focusing on vertical torso, hip ext. and shrug.)

Hang Power Clean (Same as pulls.)

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 – Reps)

Partner WOD
30 min running clock:

Minutes 1-9: Max Cal Row

Minutes 9-10: Rest/changeover

Minutes 10-30:

ALPHA:

75 TTB

100 alt partner wall balls 20/14

remainder of time: burpees over partner

WOLFPACK:

75 TTB/knee raises

100 alt partner wall balls 14/10

125 box jumps/step overs 24/20

remainder of time: burpees over partner

*record total number of burps completed

**record cals in the comments section

Alpha Team Extra Work

Metcon (5 Rounds for reps)

E5MOM25

20 Cal Bike

20 DB Snatch (10R/L) @ 70/50

20 DB OHS (10R/L) @ 70/50

Alpha Team Gymnastics

SHSPU @ 4-8” deficit (5×5-8 Reps; rest as needed)

Ring Rows *feet even with rings (5×5-8 reps; @ 3131 Tempo; rest as needed)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Clean / Power Clean (No Measure)

Bergener Warm-Up

EMOM5: 3 Hang Power Cleans

Metcon

NEW YOU – DAY 6 (Time)

3 Rounds:

400m Run

15 Hang Power Cleans 65/45

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 Overall Time

50 Burpees

25 CTB Pullups

50 Wall Ball

25 Cal Row

50 GHD Situps

25 Power Cleans @ 155/105

Metcon (Time)

WOLFPACK
For Overall Time

25 Power Cleans @ 95/65

50 ABMAT Situps

25 Cal Row

50 Wall Balls

25 Pullups

50 Burpees

Weightlifting

Snatch Pull + Snatch + OHS

4 sets of

EMOM

minute 1 @ 75%

minute 2 @ 80%

minute 3 @ 85%

minute 4 – rest

Alpha Team Extra Work

Metcon (Time)

6 sets for overall time

25 ft Broad Jumps

*directly into

200m Sprint @ 95% effort

Rest 3 minutes btw efforts

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Clean / Power Clean (No Measure)

Bergener Warm-Up

EMOM5: 3 Hang Power Cleans

Metcon

NEW YOU – DAY 6 (Time)

3 Rounds:

400m Run

15 Hang Power Cleans 65/45

Greenbrier Fitness – Class

Gymnastics and OLY Classes have been cancelled tonight due to Open House!

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

Endurance Training

Metcon (Time)

Row

10x 250m

Rest 1:1