03.28.17

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

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

1 Strict Press + 4 Push Presses (4x working sets @ 60-70% of 1RM CJ)

Metcon

Metcon (Time)

WOLFPACK

Complete for time:

3 Rounds:

15 Calorie Row

10 Bench Presses

Rest 3 min

3 Rounds:

10 OHS

10 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls 14/10

Metcon (Time)

ALPHA TEAM

Complete for time:

5 Rounds:

20 Cal Row

10 Bench Press @ 185/125

Rest 3 min

3 Rounds:

12 OHS 96/65

12 Burpee over Box 24/20

Rest 3 min

1 Round

2K Row

50 Wall Balls

Alpha Team Gymnastics

Prep: 5 Rounds 3 Fast Ring Pull Ups, 3 Muscle Up Negatives. 3 fast ring pull ups

A: 10 Strict MU -into- 20 Ice Cream Maker *spot one another for SMU & ICE Cream Makers – help support

03.28.17 – NEW YOU DAY 7

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

03.27.17

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

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

Front Squat (4×2 @ 80%; tempo 22X0 )

Metcon

Metcon (7 Rounds for distance)

E3MOM21

Run 200m

Row 300m

Alpha Team Extra Work

WEIGHTLIFTING:

2x Snatch Grip Deadlift + 1x Halting Snatch from below knee 

5x working @ 70-80% of 1RM; pause for 2 seconds below knee

LIFTING CIRCUIT:

12x DB OVH Box Step Ups (6R/6L)

6x DB Box Jumps

*choose weight for both exercises

03.27.17 – NEW YOU DAY 7

Announcements

Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

FRI 03.24.17

Greenbrier Fitness – Class

CROSSFIT GAMES OPEN WOD

Open WOD 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

ROWbotics w/ Kristen

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Rowing technique

Dynamic stretching

Rowbotics w/ KD

Metcon (AMRAP – Rounds and Reps)

AMRAP20

500m Row

400m Run

Midline Strength

Metcon (No Measure)

Deck of Cards

Hearts = Leg raises

Spades = Sit ups w/ Wall Ball slams

Diamonds = Mtn climbers 4:1

Clubs = Side Raises (each side)

Joker = everyone planks 1 min

THUR 03.23.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Crossover Symmetry Activation

Metcon

Metcon (No Measure)

Active Recovery WOD

E2MOM for 30 Minutes:

1. Row

2. Double Unders or Single Unders

3. Assault Bike

4. ABMAT Sit-Ups or GHDs

5. Run
This pace needs to be relaxed. You should be able to maintain a casual conversation while exercising. Studies have shown that these “flush” workouts have sped up recovery with athletes and because we train the ANAEROBIC (think intensity here) so often this “active recovery day” will aid in keeping our AEROBIC capacity as well.

Cool Down

Crossover Symmetry Recovery

Foam Rolling

Design a site like this with WordPress.com
Get started