Author: greenbrierfitness

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (Time)

ALPHA TEAM
White

5 rounds for time of:

3 Rope Climbs-15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates 45#/25#

400m Run

Metcon (Time)

WOLFPACK
5 rounds for time of:

3 Pull to Standing w/Rope

10 ABMAT Situps or V-Ups

21 Walking Lunges

400m Run

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #1
AMRAP8

12 Cal Air Assault

12 Ring Dips

12 KB Swings 70/53

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #1
AMRAP8

12 Cal Air Assault

12 Dips

12 KB Swings 53/35

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #2
AMRAP8

15 Cal Row

15 Push Ups

15 Box Jump 24/20 *step down

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #2
AMRAP8

15 Cal Row

15 Push Ups

15 Box Jump 24/20 *step down

-rest 3 min-

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP #3
AMRAP8

18 Burpees

18 Pullups

18 GHD Sit ups

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP #3
AMRAP8

18 Burpees

18 Pullups/Ring Rows

18 ABMAT Sit ups

SKILL/STRENGTH

Power Clean and Jerk (Work up to Heavy Power Clean and Jerk then 3×1@90%)

Back Squats (Work up to Heavy Triple Back Squat then 3×3@80%)

tempo 21X1

Alpha Team Extra Work

Metcon (5 Rounds for time)

Assault Bike intervals

5×20 Cal Assault Bike; rest 3 minutes

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Power Cleans (EMOM10)

4x Power Clean and Jerks

*choose weight – moderate btw 55-70% of 1RM CJ

-then rest 2 minutes-

Snatch (EMOM10)

4x Snatches

*choose weight – moderate btw 55-70%

-then rest 2 minutes-

Metcon (Time)

ALPHA TEAM
For Time:

100 Wall Balls

80 ft HSW

60 TTB

40 DB Snatches 70/55

20 Muscle Ups

Metcon (Time)

WOLFPACK
For Time:

50 Wall Balls

80 ft Bear Crawl

60 V-ups or ABMAT Sit-ups

40 DB Snatches 55/35

20 Pull-ups

20 Dips

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

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 – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (Time)

For Time

800m Run

rest 3:00 min

1000m Row

Rest 3:00 min

400m Run

rest :90s

500m Row

Rest :90s

800m Run

Rest 1:00 min

1000m Row

SKILL/STRENGTH

Hang Power Snatch (1xEMOM8 @ 90%)

Alpha Team Extra Work

Seated Single Arm DB Strict Press

3x 12 (R/L) should be seated flat on floor with legs straight out in front. Tempo 31X1

Strict Alternating Toes To Bar

50

Clean Pull (5×3 @ 100+%)

Wide Stance Good Morning (3×8 *choose moderate weight; tempo 21X1)

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon (Time)

Annie
50-40-30-20-10

Double Unders

ABMAT Sit-ups

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 & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP16

6 Hand Release Push-ups

12 Russian KB Swings

18 Box Jump *step down

48 Single Unders

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP16

6 SHSPU

12 Single Arm Russian KB Swings 70/53 (6R/6L)

18 Box Jump *step down

24 Double Unders

SKILL/STRENGTH

Bench Press (1xEMOM8 @ 90%)

Behind the Neck Power Jerk (5×1 @ 90%; rest :60sec btw efforts)

Alpha Team Extra Work

Bent Over DB Row (3×8; tempo 31X1; moderate to heavy weight *add 5-1)

Metcon (12 Rounds for time)

Prowler Sprints
8x 60yd sprints; rest :45s btw efforts @ 1/3 BW

4x 40 yds sprints; rest :30s btw efforts