09.01.17

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

Endurance Training

Metcon (9 Rounds for time)

RUN
3x 800m runs @ 80% effort; rest 3:00 minutes

6x 400m Runs @ 80% effort; rest :90s

Metcon

Metcon (Time)

ALPHA TEAM
For Time

21-15-9

OHS 115/75

Box Jump Over 24/20

*after every set perform 3 Rope Climbs

Metcon (Time)

WOLFPACK
For Time

21-15-9

OHS 65/35

Box Jumps or Step-Ups 24/20

*After every set perform 3 strict pull-ups (bands may be used).

Weightlifting

Snatch Balance (3X5)

3×5 @ 55-65%; speed and receiving the bar at bottom of squat *not a heaving a snatch balance

Alpha Team Extra Work

Halting Snatch (5X3)

5 working sets every 2:00 minutes @ 65-75%; pause for 2 seconds below knee.

Snatch Grip Deadlift (4×3 @ 100%; 31X1 tempo; rest 2:00 minutes)