09.13.17

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 (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP20

50ft HSW

15 TTB

25 Air Squats

15 GHD Situps

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP20

50ft Bear Crawl

15 Knee Raises

25 Air Squats

15 ABMAT Sit-Ups

Weightlifting

Hang Snatch (3 snatches EMOM8 @ 70-80%)

*speed and receving position is what you focus on

Alpha Team Extra Work

Clean and Jerk (3 Cleans + 1 Jerk EMOM10 @ 65-75% *speed all TNG )

Metcon (No Measure)

Accessory Work
A1)

Single Arm Supine Ring Rows

3x 8/8 @ 31X1 tempo

A2)

Ring Push Ups

3x 8-12 reps @ 31X1 Tempo

A3)

Weighted Back Extension + Barbell Row

3x 8-12 @ light to moderate weight. Complete a back extension with arms extended holding barbell and at top of rep complete 1 bb row