CROSSFIT GROWL

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

Metcon

Metcon (3 Rounds for distance)

Row
3x 8 min efforts w/ descending rest

4 min rest after set 1

2 min rest after set 2

*keep distance consistent

Cool Down

ROMWOD

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 & 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

SKILL/STRENGTH

Power Jerk Behind the Neck (8×2 @ 80%; rest 60 secs btw efforts)

Bench Press (2xEMOM8 @ 75%)

Metcon

Metcon (AMRAP – Reps)

WOLFPACK
E2MOM10

8 knee-ups/v-ups

12 Power Cleans 95/55

15 Wall Balls 14/10

Metcon (AMRAP – Reps)

ALPHA TEAM
E2MOM10

8 TTB

12 Power clean 115/75

15 Wall Balls 20/14

Alpha Team Extra Work

Bent Over DB Row

3×8; tempo 31X1; moderate to heavy weight *add 5-10#s from last weeks sets

DBL Kneeling Curl to Press 3×8

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 & 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

Gymnastics

3 Rounds:

50ft Bear Crawl

50ft Reverse Bear Crawl

30secs DBL/KB OV Hold 53/35

-then-

WOLFPACK:

Accumulate 3 minute Handstand Hold

ALPHA TEAM:

HS Walk Figure 8

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

Metcon

Metcon (Time)

WOLFPACK
5 round for time:

7 DB Thrusters 35/15

14 Pullups/Jumping Pullups

21 Cal Row

Metcon (Time)

ALPHA TEAM
5 rounds for time:

7 DB Thrusters 50/35

14 CTB Pullups

21 Cal Air Assault

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP12
10x GHD situps

10x Russian KB Swings 70/53

10x Ring Dips

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 & 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

SKILL/STRENGTH

Back Squat (3xEMOM8 @ 75%)

Power Clean (8×2 @ 80%; rest 60 secs btw sets)

Metcon

Metcon (AMRAP – Reps)

EMOM24

1st min – 18/15 Cal Row

2nd min – 8R/8L DB single Arm Push Press 50/35

3rd min – 50ft Waiters Carry Lunge (25ft R/ 25ft L)

Alpha Team Extra Work

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 )

Metcon (Time)

Complete for time

5 LLRC

15 SHSPU

25 DBL KB Clean and Jerk 53/35

15 SHSPU

5 LLRC

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 & 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

SKILL/STRENGTH

Hang Power Snatch (3xEMOM8 @ 70%)

Metcon

Metcon (AMRAP – Reps)

WOLFPACK

AMRAP 8

10x Cal row

20ft Bear Crawl

10x ABMAT Situps

-2 min rest-

AMRAP8

5x Deadlifts 225/135

5x Burpee Box Jumps Overs 30/24

-2 min rest-

AMRAP8

1-2-3-4-5-6….

Clean and Jerks 95/65

Pull-Ups

Metcon (AMRAP – Reps)

ALPHA TEAM

AMRAP 8

10x Cal Bike

20ft HSW

10x GHD Situps

-2 min rest-

AMRAP8

5x Deadlifts 315/225

5x Burpee Box Jumps Overs 30/24

-2 min rest-

AMRAP8

1-2-3-4-5-6….

Clean and Jerks 165/115

Muscle Up

Bodyweight Workout

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

-20 jumping lunges or standing reverse lunges

-10 burpees

-5 chair dips