Author: greenbrierfitness

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 – 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 & 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
AMRAP30

200m Run

3/2 Rope Climbs or 6/4 Pull to Standing

21 ABMAT Situps

15 Back Squats 95/65

9 Push Ups

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP30

200m Run

3/2 LLRC

21 GHD Situps

15 Back Squats 135/95

9 Bench Press 225/145

SKILL/STRENGTH

Power Cleans (5×1 @90%; rest :60s btw sets)

Alpha Team Extra Work

Metcon (Time)

For time

50 DB Box Step Overs 20”

50/35 50 Burpees

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 & 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)

21-18-15-12-9-6-3

Bar Facing Burpee

Row Cals

Bike Cals

SKILL/STRENGTH

Back Squats (1xEMOM8 @ 90%)

Alpha Team Extra Work

Wide Stance Good Morning (3×8 @ 50-60% of 1RM Squat;)

Greenbrier Fitness – Class

Weightlifting

Olympic Lifting with Coach Bam

9:30-11:30

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

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)

WOLFPACK
3 rounds:

200m run

18 DB Snatch 55/35

-rest 1 minute-

3 Rounds:

20 Cal Row

15 ABMAT Situps

-rest 1 minute-

3 Rounds:

20 Wall Balls 20/14

80 Single Unders

Metcon (Time)

ALPHA TEAM
3 rounds:

200m run

18 DB Snatch 70/55

-rest 1 minute-

3 Rounds:

20 Cal AB

15 Toes to Bar

-rest 1 minute-

3 Rounds:

20 Wall Balls 30/20

40 Double Unders

Alpha Team Gymnastics

7 rounds:

25′ HS Walk

5 L-Pullups

Alpha Team Extra Work

ROW:

4x600m w/1 minute rest

2x300m w/30 second rest

2x500m w/45 second rest

2x300m w/30 second rest

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)

Metcon

NEW YOU – DAY 17 (AMRAP – Reps)

4 Rounds:

1 min Max Cal Row

15 sec Rest

30 sec Max Thruster

1 min Rest