09.06.17

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
For Overall Time

AMRAP10

50 Double Unders

10 TTB

30ft HSW

rest 5 minutes

AMRAP10

12 Cal Row

10 GHD Situps

3 Rope Climbs

Metcon (Time)

WOLF PACK
For Overall Time

AMRAP10

12 Cal Row

10 ABMAT Situps

3 Rope Pull to Standing

rest 5 minutes

AMRAP10

150 Single Unders

10 Knee Raises

30ft Bear Crawl

Weightlifting

Snatch (3xEMOM8)

3xEMOM8 @ 65-75% focus on speed and movement

Clean and Jerk (2xEMOM8)

2xEMOM8 @ 65-70% focus on speed and movement

Alpha Team Extra Work

Metcon (No Measure)

Accessory Work
A1) GHD Back Extension

3×15

A2) Half Kneeling Single Arm Press

3×12 (6R/6L)

A3) Strict Toe to Bar

3x 8-12