Author: greenbrierfitness

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Gymnastics

ALPHA TEAM (1 Max Effort Set (then, rest 5 minutes))

Muscle Ups

Metcon (Time)

30 Muscle Ups

WOLFPACK (1 Max Effort Set (then, rest 5 minutes))

Pullups

Metcon (Time)

30 Pullups

Metcon

Metcon (Time)

1000 meter row TT

Alpha Team Extra Work

Strict HSPU (Max Effort SHSPU (Then, rest 5 minutes))

Metcon (Time)

30 Kipping HSPU

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon (Time)

Partner WOD: Chipper
100 DU or 300 SU

90 ABMAT Situps

80 KBS

70 Wall Balls 20/14

60 Pullups

50 Box Jumps 24/20

40 OH Lunges 45/25 plate

30 Partner Deadlifts 315/215

20 Cleans 135/95

10 S2O 135/95

Weightlifting

Split Jerk (Build to a heavy single, not 1RM)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

SKILL/STRENGTH

Front Squat (1 RM -then- rest 10 minutes)

Front Squat (85% AMRAP8)

Metcon

Metcon (Time)

WOLFPACK
800 meter run

30 Clean and Jerks 135/95

800 meter run

Metcon (Time)

ALPHA TEAM
1 mile run

30 Clean and Jerks 225/135

1 mile run

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Endurance Training

Metcon (Time)

WOLFPACK
Row 50 Calories

Metcon (Time)

ALPHA TEAM
Assault Bike:

50 Calories

Metcon

Metcon (Time)

WOLFPACK
21-15-9

Push Press 95/65

Dips

Push Ups

Metcon (Time)

ALPHA TEAM
21-15-9

SHSPU

Ring Dips

Push Ups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

SKILL/STRENGTH

Power Clean (1 RM -then- rest 10 minutes)

Power Clean (85% Max Reps in 8 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP20

20 Burpee Box Jumps 24/20

20 Pullups

20 Squat Cleans 95/65

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP20

20 Burpee Box Jump Overs 24/20

20 CTB Pullups

20 Squat Cleans 135/95

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups