Author: greenbrierfitness

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 KB Deadlifts

21 KBS

21 Pull-ups

400m Run

15 KB Deadlifts

15 KBS

15 Pull-ups

400m Run

9 KB Deadlifts

9 KBS

9 Pull-ups

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

Endurance Training

Metcon (9 Rounds for time)

RUN
3x 800m runs @ 80% effort; rest 3:00 minutes

6x 400m Runs @ 80% effort; rest :90s

Metcon

Metcon (Time)

ALPHA TEAM
For Time

21-15-9

OHS 115/75

Box Jump Over 24/20

*after every set perform 3 Rope Climbs

Metcon (Time)

WOLFPACK
For Time

21-15-9

OHS 65/35

Box Jumps or Step-Ups 24/20

*After every set perform 3 strict pull-ups (bands may be used).

Weightlifting

Snatch Balance (3X5)

3×5 @ 55-65%; speed and receiving the bar at bottom of squat *not a heaving a snatch balance

Alpha Team Extra Work

Halting Snatch (5X3)

5 working sets every 2:00 minutes @ 65-75%; pause for 2 seconds below knee.

Snatch Grip Deadlift (4×3 @ 100%; 31X1 tempo; rest 2:00 minutes)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 KB Deadlifts

21 KBS

21 Pull-ups

400m Run

15 KB Deadlifts

15 KBS

15 Pull-ups

400m Run

9 KB Deadlifts

9 KBS

9 Pull-ups

Greenbrier Fitness – Olympic Lifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Power Clean and Jerk

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

HSPU

**HSPU practice/Handstand Holds

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

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 (4 Rounds for time)

Bike

4x 25/20 Cal Max efforts on bike

rest 3:00 minutes

Greenbrier Fitness, Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

HSPU

**HSPU practice/Handstand Holds

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

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
6 sets

50 Double Unders

30ft HSW

10 Alternating DB snatch 50/35

40ft OHWL @ 70/50# (20ftR/20ftL)

rest 2:00 minutes

Metcon (Time)

WOLFPACK
6 sets

150 Single unders

25ft Bear Crawl

10 Alternating DB Snatches

40ft Walking Lunges (20ftR/20ftL)

rest 2:00 minutes

Weightlifting

Clean + Hang Squat Clean + Jerk (5 working sets btw 75-85%; rest 2:00minutes)

Alpha Team Extra Work

A1: Single Leg Good Morning (4x 8 (4R/4L) @ 30-40% of 1RM CJ; rest as needed)

Metcon (4 Rounds for time)

Assault Bike
4x 25/20 Cal Max efforts on bike; rest 3:00 minutes

Alpha Team Gymnastics

A2: Strict Muscle ups + Strict Dips (4x 1 + 5)

A3: Banded Lat Pull Downs (4×15 @ 30X0)

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 Overall Time

3 rds

15 Cal Bike

10 “power” Clean and Jerks 115/75

15 HSPU

10 Front Squats 115/75

rest :90s

rest 5 minutes

3 rds

25 Cal Row

25 Burpee over Rower

rest :90s

rest 5 minutes

3 rds

6 DL @ 315/245

8 TTB

5 Bar Muscle Ups

rest :90s

Metcon (Time)

WOLFPACK
For Overall Time

3 rds

25 Cal Row

25 Burpees over Rower

rest :90s

rest 5 minutes

3 rds

6 DL @ medium to heavy weight

8 Knee Raises

5 Pullups

rest :90s

rest 5 minutes

3 rds

15 Cal Bike

10 Power Clean and Jerks 95/65

15 Push Ups

10 Front Squats 95/65

rest :90s

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Deadlift

Weightlifting

Deadlift

E2MOM10

Increase in weight each set.

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