CROSSFIT GROWL

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 – 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 – 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

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 – 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