09.12.17

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

Weightlifting

Clean + 3 Push Jerks (EMOM10 @ 60-70% *focus on speed)

Metcon

Metcon (Time)

ALPHA TEAM
For Overall Time:

3 sets

300/250m Row

15 Pullups

200/150m Row

10 CTB Pullups

rest 2:00 minutes

-rest 5 minutes-

3 sets

2/1 LLRC

10/8 Cal Bike

4/3 Rope Climbs

15/12 Cal Bike

rest 2:00 minutes

-rest 5 minutes-

3 sets

400m Run

20 Wall Balls 30/20#

10 Burpees

rest 2:00 minutes

Metcon (Time)

WOLFPACK
For Overall Time

3 sets

400m Run

20 Wall Balls 20/14#

10 Burpees

rest 2:00minutes

-rest 5 minutes-

3 sets

300/250m Row

15 ring rows

200/150m Row

10 jumping pull ups

rest 2:00 minutes

-rest 5 minutes-

3 sets

4 pull to standing rope climbs

10/8 Cal Bike

4 pull to standing rope climbs

15/12 Cal Bike

rest 2:00 minutes

Alpha Team Gymnastics

Metcon (No Measure)

ALPHA TEAM
5 rds

1 SMU

2 MU

3 SHSPU

4 KHSPU