CROSSFIT GROWL

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 (AMRAP – Rounds and Reps)

7 min AMRAP

-20 jumping lunges or standing reverse lunges

-10 burpees

-5 chair dips

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

Clean Pull (5×5 @ 90+% )

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 30 secs for 10 Rounds:

7x Burpees

2 min Rest

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

EMOM12

8 Push Press + 8 Front Squat @ 95/65

*remaining time 40x Single Unders

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

EMOM12

8 Push Press + 8 Front Squat @ 135/95

*remaining time 20x Double Unders

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 100x

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

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

Recovery Thursday

Crossover Symmetry

ROMWOD

Bodyweight Workout

Metcon (Time)

Accumulate 3 min Handstand Hold against the Wall / Plank on Elbows

Run a mile

Straight into 30 Pushups

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

Accumulate 3 min Handstand Hold against the Wall / Plank on Elbows

Run a mile

Straight into 30 Pushups

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

A: Chin Ups 3×12

B: Strict Dips 3×12

Metcon

Metcon (AMRAP – Rounds and Reps)

WOLFPACK

AMRAP12

18x ABMAT Situps

15x Hang Squat Cleans 65/35

12x Lateral Box Jump/Step overs

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM

AMRAP12

18x GHD Situps

15x Hang Squat Clean 95/65

12x Lateral Box Jump overs

Weightlifting

Bench Press (3xEMOM8 @ 65%)

Power Jerk (Behind the Neck) (8×3 @ 70%; rest :60sec btw efforts)

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

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

A: EMOM4

5 Strict C2B/ Strict Pull-Ups/ Ring Rows

-then-

EMOM4

5 Rope Pull Ups

-then-

EMOMx4 5 Kipping C2B/ Kipping Pull-ups/ Jumping Pull-ups

Rest 5:00

B: EMOM7

2 Shuttle Sprints 25′ and back

5 C2B/PU/Ring Rows

Metcon

Metcon (Time)

WOLFPACK

10 Rounds:

200m Run

60m Single Arm OVH Walk *Choose your appropriate weight. (odd rounds use right arm and even rounds use left arm)

20 sec Hang from pullup bar (supinated grip)

Metcon (Time)

ALPHA TEAM

10 Rounds:

200m Run

60m Single Arm OVH Walk 70#/53# (odd rounds use right arm and even rounds use left arm)

20sec L Hang from pullup bar (supinated grip)

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

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

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

Weightlifting

Back Squat (3xEMOM8 @ 65% )

Power Clean (8×3 @ 70%; rest :60s btw sets )

Metcon

Metcon (Time)

WOLFPACK:

Partner WOD:

4x 1000 meter Row

2 min Recovery btw efforts

90+% effort

*Partners can switch out whenever decided.

Metcon (Time)

ALPHA TEAM:

Air Assault Bike

4x 1 mile

2 min Recovery btw efforts

90+% effort

Alpha Team Extra Work

Single Leg Suitcase Deadlift (3×8 (each leg) Tempo 22X1)

Kettle Bell Single Arm High Pull (3×12 *choose moderate load; temp 30X1)

Midline Strength

Core circuit

3 rds NFT

15 V-ups

15 Hip Extensions

:30s Side Plank Holds (R/L)

Bodyweight Workout

Warm-up (No Measure)

Jog 5 mins away

Run back & try to beat 10 min total

Rest 3 min

2 Rounds –

-30 Air Squats

-20 Pushups