CROSSFIT GROWL

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

3 Hang Power Clean + 3 Front Squat + 3 Push Press (E2MOM12)

Metcon

NEW YOU – DAY 14 (Time)

5 Rounds-

10 Goblet Squats

10 Burpees

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Gymnastics

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

WOLFPACK: Practice your HS progression

1)Headstands

2)Kicking up to the wall practice.

3)Handstand Holds Accumulate 3mins

4)Shoulder Taps

5)Handstand Walks

ALPHA TEAM:

Set a 10′ sq box, with x drawn through the middle. Complete figure 8

Metcon

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP12

10x GHD situps

10x Russian KB Swings 70/53

10x Ring Dips

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP12

10x ABMAT Sit-ups

10x Russian KB Swings 53/35

10x Dips

Alpha Team Extra Work

Metcon (Time)

ALPHA TEAM
5 rounds for time

7 DB Thrusters 50/35

14 CTB Pullups

21 Cal Air Assault

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 13 (No Measure)

Helen

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
6 rounds:

18 Wall-balls 14/10

15 Power Hang Snatches @65/35

12 Cal Row

-rest 2 mins b/t rounds-

Metcon (Time)

ALPHA TEAM
6 rounds:

18 Wall-balls 20/14

15 Power Snatches @95/65

12 Cal Assault Bike

-rest 2 mins b/t rounds-

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Back Squat (5×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 13 (No Measure)

Helen

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Greenbrier Fitness – Class

Competition Day! Let’s Go Wolfpack!

Greenbrier Fitness – Class

Competition Day! Let’s Go Wolfpack!

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
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max row for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Pull-ups *12/8 goals

rest 2:00 min

Metcon (Time)

ALPHA TEAM
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max bike for calsgoal 40/25

rest 2:00 min

-Rest 5 min-

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Muscle Up *12/8 goals

rest 2:00 min

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

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
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups/Ring Rows

25ft Farmer’s Carry (Heavy KB)

Metcon (Time)

ALPHA TEAM
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups

25ft Heavy Prowler Push

SKILL/STRENGTH

Back Squat

3×5 @ 90% of Monday’s 5RM

Snatch Complex (work up to heavy single; then 2×1 @ 90%)

1 Power Snatch + 2 Hang Snatch + 1 OHS

Alpha Team Extra Work

Heavy Snatch Pulls (3×3 @ 100%)

Metcon (No Measure)

4 rds NFT

50ft KB Cross Over carry (left arm OH/right arm farmers carry)

:40s Side Plank (R&L)

10x Glute Ham Developer

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps