06.26.17

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

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 (15 Rounds for reps)

WOLFPACK
E3MOM15

15 Cal Row

12 Alternating DB Snatch 50/35

6 Pullups

Rest 5 Minutes

EMOM10

odd – 15 Thrusters 65/35#

even – 10 Burpees

Metcon (15 Rounds for reps)

ALPHA TEAM
E3MOM15

15 Cal Bike

12 Alternating DB Snatch 70/50

6 Bar Muscle Ups

Rest 5 minutes

EMOM10

odd – 15x Thrusters 95/65#

even – 20x Double Unders + 10 Burpees

Weightlifting

Clean Complex (Work up to heavy set in 15 minutes.)

1 DL + 1 Power Clean + 1 hang squat clean + 1 front squat + 1 jerk

Alpha Team Extra Work

B1: Single Leg RDLs *dbl overhand grip (4x8R/L @ 40-50% of 1rm C&J)

B2: Kneeling Double single arm DB strict Press (4x 8 @ 2121 tempo)

B3: Sorenson Holds (4x 45-60sec hold)

Personal Training Day 1 & Day 2

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – Personal Training

Warm-up

Row Introduction: 400m row

10 Burpees

10 PVC Pass Throughs

10 Around the Worlds

10 Good Mornings

Lesson

DAY 1:

Squat Therapy:

Introduce squats and perform practice reps.

Air Squat 2×5

Back Squat (PVC) 2×5

Front Squat (PVC) 2×3

Over Head Squat (PVC) 3×2

Skills:

Kettle Bell Swings

ABMAT Sit-ups

DAY 2:

Press Power:

Introduce shoulder to overhead and perform practice reps.

Strict Press 5×2

Push Press 5×2

Power Jerk (PVC) **Strictly Introduce

Split Jerk (PVC) **Strictly Introduce

Skills:

Wall Balls

Box Jumps

Metcon

Metcon (Time)

P.T. Day 1
3 Rounds for Time:

12 Sit-ups

9 KBS

6 Air Squats

Metcon (AMRAP – Rounds and Reps)

P.T. Day 2
8 Minute AMRAP

10 Box Jumps

10 Wall Balls

10 Med Ball Deadlifts

06.26.17 – NEW YOU DAY 10

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

06.24.17

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)

PARTNER WOD
100 Wallballs 20/14

90 Sit-Ups

80 Double Unders (160 SU)

70 Air Squats

60 TTB (Knee Ups)

50 Box Jumps 24/20

40 Pullups

30 Push Presses 95/65

20 Dips

1 mile run with wallball 20/14 (run together and share the wallball carry)

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP28
3 Thrusters 185/125 lbs

60 yd. Shuttle Sprint

Max rep Chest-to-bar Pull-ups

Rest 2 mins

06.23.17

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 (21 Rounds for reps)

WOLFPACK
EMOM21

Minute 1 – 6 Pullups

remaining time AMRAP Box Jumps 24/20

Minute 2 – 15/12 Hand-release Pushups

remaining time Single Unders

Minute 3 – 15 Wall Balls 14/10

Metcon (21 Rounds for reps)

ALPHA TEAM
EMOM21

Minute 1 – 6 Bar Muscle Ups

remaining time AMRAP Box jump 30/24

Minute 2 – 15/12 HSPU

remaining time Double Unders

Minute 3 – 15 Wall Balls 20/14

Weightlifting

Snatch pull + Hang Snatch + Snatch (2x E:75s for 8 Rds; @ 80% of 1RM )

*Drop the bar after the hang snatch.

Push Press (3×6 @ 70-80% of 1RM CJ)

Alpha Team Extra Work

Bent Over Row (3×6-8 @ 70-80% of 1RM CJ)

Sumo Stance Good Morning (4x 10 @ 30-40% of 1rm CJ @ 3111 tempo)

Alternate legs each set.

06.22.17

Greenbrier Fitness – Personal Training

Warm-up

Row Introduction: 400m row

10 Burpees

10 PVC Pass Throughs

10 Around the Worlds

10 Good Mornings

Lesson

Squat Therapy:

*Introduce squats and perform practice reps.

Air Squat 2×5

Back Squat (PVC) 2×5

Front Squat (PVC) 2×3

Over Head Squat (PVC) 3×2

06.22.17

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

**Crossover Symmetry Work

Metcon

Metcon (Time)

4 Rounds for Time:
50yd Prowler *all out effort @ 1/2 BW

25 DBall over shoulders

25 DB Thrusters 50/35

Rest 2:00 min

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