09.15.17

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 Time

100 Burpees

*EMOM perform 15 Wall Balls 20/14#

Metcon (Time)

WOLFPACK
For Time

100 Burpees

EMOM perform 5 Air Squats

Beginners: just burpees

Weightlifting

Front Squats (5×5)

work up to heavy set of 5 @ 22X1 tempo; then drop down to 70% and complete 5×5 for speed; rest 45-60 seconds btw sets

Power Clean + Push Jerk (5×3)

5×3 @ 70-80% focus on crisp clean reps with speed; rest as needed

Back Squat (4×2 @ 90%; rest 3-4 minutes btw sets)