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

Recovery Thursday

6x100m Rowling

Try to row where the meters stop right at 100m. You have to complete full ROM on the rower. For every meter you are off complete 2 burpees.

ROMWOD

Metcon

Metcon (Time)

WOLFPACK
75 TTB/ V-Ups/ ABMAT Situps

*EMOMx3 Snatches @ 135/95 or 95/65

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 (7 Rounds for reps)

WOLFPACK
E4MOM28

10x Box Jumps or Step-Ups *step down every time

12x Dbl KB C&J 35/15

14x ABMAT Situps

16x Jumping Pullups/Ring Rows

Metcon (7 Rounds for reps)

ALPHA TEAM
E4MOM28

10x Box Jumps 24/20 *step down every time

12x Dbl Kb C&J 53/35

14x GHD Situps

16x Pullups

SKILL/STRENGTH

Behind the Neck Power Jerk (6×2 @ 85%; rest 60 secs btw efforts)

Bench Press (2xEMOM8 @ 82%)

Alpha Team Extra Work

Bent Over DB Row ( 3×8; tempo 31X1; moderate to heavy)

Metcon (Time)

Prowler Sprints
10x 60yd sprints; rest :45s btw efforts @ 1/3 BW

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

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
4 rounds for time:

500m Row

10 Left Arm suitcase Deadlift 70/53

60m Left arm suitcase carry 70/53

60m Left arm suitecase OVH Carry 70/53

10 Right Arm suitcase Deadlift 70/53

60m Right arm suitcase carry 70/53

60m Right arm suitecase OVH Carry 70/53

10x Strict Toes To Bar

Metcon (Time)

WOLFPACK
4 rounds for time:

500m Row

10 Left Arm suitcase Deadlift 53/35

60m Left arm suitcase carry 53/35

60m Left arm suitecase OVH Carry 53/35

10 Right Arm suitcase Deadlift 53/35

60m Right arm suitcase carry 53/35

60m Right arm suitecase OVH Carry 53/35

10x ABMAT Sit-ups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

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
AMRAP30

20 Cal Assault

50yd Farmer’s Carry 70/50

7 Strict Chin Ups

50ft Bear crawl

Max effort Hold on Handstand *facing wall

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP30

20 Cal Row

50yd Farmer’s Carry *Med-Heavy weight

7 strict Chin Ups/Ring Rows

50ft Bear Crawl

Max effort handstand hold

SKILL/STRENGTH

Back Squats (2xEMOM8 @ 82%)

Power Cleans (6×2 @ 85%; rest 60secs btw sets)

Alpha Team Extra Work

Metcon (Time)

Complete for time:

75 TTB

*EMOMx3 Snatches @ 135/95

Single Leg Suitcase Deadlift (3×8 (each leg) Tempo 22X1 *add weight to last week)

Kettle Bell Single Arm High Pull (3×12 *choose moderate load; temp 30X1 *add weight )

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Rope Climbs (No Measure)

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty

Dirty Thirty (Time)

For Time:

30 Box Jumps

30 Jumping pull-ups

30 KBS

30 steps Walking Lunge

30 Knees to elbows

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Undersa

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)

Saturday Work for Time
1 Mile Run

-rest 5 min-

3 rds

100m Farmers Carry 70/53

60m Prowler Push 1/2 BW

-Rest 5 min-

1k Row

50 Wall Balls

30 Burpees

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Rope Climbs (No Measure)

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty

Dirty Thirty (Time)

For Time:

30 Box Jumps

30 Jumping pull-ups

30 KBS

30 steps Walking Lunge

30 Knees to elbows

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Undersa