CROSSFIT GROWL

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 (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 – 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

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

Endurance Training

5x 400m w/ 90sec rest btw each effort.

*should be done at 90% effort

SKILL/STRENGTH

Hang Power Snatch (2xEMOM8 @ 80%)

Clean Pull (5×5 @ 95+%)

Alpha Team Extra Work

A)Standing Good Morning

3×8 *choose moderate weight; tempo 21X1

B) DBL KB Front Rack Walking Lunge

3×10 (R/L)

C) Seated Single Arm DB Strict Press

3x 12 (R/L) should be seated flat on floor with legs straight out in front. Tempo 31X1

D) Weighted Situps x100