GreenStrength Classes Aug 12-17

GreenStrength Class sessions. Here we go! Let’s make this a great week and really get in some great QUALITY TRAINING! Remember to always speak up in class as we are after function not failure. If something causes a problem, let’s dive into and it make it a strength!


A. Warm up block 10min

B. Kb Swing + Goblet Squat + Push up

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

C. Core / conditioning - 5 rounds of 

-crawl x15yds

-med ball slam x15

Rest as needed to complete with quality. 


A. Warm up block - (Kb arm bar review lesson in here)

B. Push / pull / carry - 3 working rounds. Warm up a round or two to determine working load

-Db floor press. Full pause on floor x10

-sumo alternating kb row from floor x10/10

-goblet carry x30sec

C. Slider knee forward hand crawls and backwards - 3x20yds each 

D. Band tricep pressdown x100 accumulated 

D. Deadbug 1/2 homebase hold x20sec each side. These are done every time you rest between pushdowns.


A. Warm up block 

B. Push / pull conditioning 

-prowler sprint x40yds

Rest a few minutes 

-ski erg x150m

Rest a few minutes and repeat for 6 total on each. 

C. FLR accumulate 3min hardstyle hold 


A. Warm up block

B. Kb Swing Single Arm + Goblet Reverse lunge  + Push up 1 arm plank 

5 / 5 / 5

8 / 8 / 8 

12 / 12 / 12

*2 rounds through each rep scheme. Pyramid up in the reps each round. Rest a few min between each round. Vary load in relation to the reps. 

*for swings / squats that will be 5 reps EACH leg in reverse lunge or arm in the SA swing. 

*for plank that will be seconds held EACH arm

C. Core / conditioning - 3 rounds of 

-crawl lateral with plate slide x15yds each way 

-plate arm farm carry x30sec 

Rest as needed to complete with quality. 


A. Warm up block

B. Single arm kb press ladder - 3 sets of 3-2-1 (3 right. 3 left. 2 right. 2 left...)

B. Rope or ring supine rows 3x8-12

C. Stability ball work

-Stability ball hamstring bridge + curl 3x10-15

-stir the pot x20sec

-jackknife x10

Saturday - 9am Mobility Class (Coach Greg) - 10am KB Skills Class (Master Coach Marc Howard) 


GreenStrength Athletes Aug 12-17

Here we go! As with anything we do inside GS always substitute an exercise if needed. Never sacrifice function, and quality for reps. If your unsure how to scale or what to do instead ask a GS coach. This is a template - and it’s not concrete! We adjust in order to adapt correctly!

Remember in your warm ups to really explore all plains of movement. Hit some rotational and anti rotational work as well here.

3 mandatory days - 2 optional days 

Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Prowler Sprint (load should be light. We are after speed here. 10-25lbs added for females and 25-55lbs added for men). You will do 2 series of 4 x 20yd sprints. Rest 60sec between each of the 4. And rest 3min between each of the 2 series. 

C. Bodyweight strength work - 5 rounds

•lean away chin ups x3-6. If you don’t have chin ups then barbell plank rows x3-6 strict. Build the strength. 

•plyo Bench Push ups x 6. Quality explosive reps. Be strict and tight on each one.

•dbl kb rack reverse lunge x6/6 each leg. Strict finish. Squeeze glute. 

D. Dbl kb farmers work. Hold 1 bell in rack and 1 in farmers carry position. Alternate sides each round. 

1min on - 1min off x4 

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. You will do 3 series of 4 x 20yds powerful stride March. Rest 60sec between each of the 4. And rest 3min between each of the 3 series. 

C. Anaerobic conditioning - complete 5 rounds as fast as possible 

Guys - 53-70lb Bell

Ladies - 36-53lb Bell 

•kb swing x20

•push ups x10

D. Deadbug home base hold 3x1min

D. Cossack squat play 3x5/5. Cool down. Stretch the hips. This is Recovery not loading for strength.  

Mandatory day 3 

•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!

B. Trap bar deadlift - Work sets of 2, 2, 1, 1, 1, 1

Take 80% if heaviest load you’ve reached in last 4weeks. Make these reps fast!!! Powerful!!! Speed!!!! Rest 1min between each set 

C. Accessory work - 3 rounds 

•Rope feet elevated plank rows 3x5-8

•band standing pullovers x20

•side lying hip raise 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 30/90

•15 intervals of 30/90. Start light. Increase each sprint. However play the game ofnbever getting SLOWER. You have 1 tie or slower interval. If you hit 2 times then your done! Stop at 15 total. C. Cold tub x10min 


•honor your nutrition 

•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. 

Obviously park farther away at places, enjoy a stroll wherever possible etc. 

•2-3 times a week get a 10-20min want epsom salt bath. 

•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things. 


GreenStrength Classes Aug 5-10

August is here! It’s time to get back to our CONSISTENT PRACTICE of physical activity. We’ve done this week not to long ago so look back on your notes and make some progressions forward if possible.

Lets not forget to spread the word for our Saturday classes.

9am Coach Greg Morris teaches a free (donations accepted) mobility class. Look up Functional Range Conditioning. This is some of the knowledge he will be teaching so take advantage of this as nowhere will you receive education like this for FREE!

10am Master Coach Marc Howard teaches a Kettlebell Skills class. Outsiders welcome $20 drop in fee. Must have some experience with kettlebells prior to jumping in.

Lastly let’s not forget about scheduling a private session with a coach to work on and hammer away any difficulties your experiencing in an exercise or movement etc. Or maybe you’d like to talk food and weight loss, schedule a consult today and we can get going!

Lets also welcome all our Lovato Bjj Affiliate Teamates with open arms in GS. Many will be around this week so make sure to make them feel at home and feel free to share information if you see something you can contribute. Let’s get it!



A. Dbl kb fs + Push up complex  - 4 sets 

Each set is 8 FS/8 PU - 6 - 4

30sec rest between each rep scheme 

2min between rounds

B. Db floor press 3x20

B. Push up plank leg step up 3x5/5

B. Db rdl 3x10

C. Deadbug 1/2 headquarters hold x1min each side


A. IWT - Kb Swing x15 - immediately to 250m row - 4 sets - rest 2min between each

A. IWT - Goblet squat x15 - immediately to 250m ski - 4 sets - rest 2min between each

B. Accumulate 3min strict crawling 


A. Tgu 5/5

B. Kb Swing + strength burpee emom

Odd min swing x10

Even mon burpee x6

16total min

C. Prowler March - 8 trips down and back. Plank x20sec between each trip


A. Db floor press 4x20

A. Db renegade row 4x6/6

A. Trx supine row 4x20

B. Push ups 3x reps 

B. Band triceps pressdown 3x reps

B. Band hammer curl 3x reps

C. Single arm kb carry 3x20yds each side

C. Bridge single leg hold 3x30sec 


A. Kb sumo dL 5x8

A. Kb Swing 5x8

60sec between each exercise each set 

B. Bike sprints 

6x15cal women 

6x20cal men 

2min between 


9am mobility class with Greg

10am Kettlebells with Marc


Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  


Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)



GS Class Aug 14th-18th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am, 5:30pm
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday - Focus is STRENGTH in our Squat and Press
A: Warm Up x10min
B: Double KB Imbalanced Front Squat (32X) 4x4/4
B: Double KB Imbalanced Sea Saw Press (32X) 4x4/4
B: Passive Hang Variation Play, Bodyweight TGU x1/1 during rest
C: 90/90 Split Squat ISO Hold (knee slightly off ground) w/ Small Med Ball Circles 3x30sec
C: Slider Push Up Reach 3x3/3
C: 1arm 1leg DB Row 3x8/8
D: Sled Push 3x80yds (medium load). Rest as needed 

Tuesday - Focus is on POWERFUL CONDITIONING. Rest is important to maintain power. Work hard - rest hard - repeat
A: Warm Up x10min
B: 3 blocks - Each block is done once by each student - rest 3-5min between blocks
Block A
-BW Power Squats x20
-Airdyne Sprint x20cal
-3 sets in each block - rest 60sec between sets
Block B
-KB Swing x15
-Ski Erg x150m
-3 sets in each block - rest 60sec between sets
Block C
-Crawl x20yds
-Row x200m
-3 sets in each block - rest 60sec between sets
C: Mckenzie Press Up 2x10
C: Deadbug 2x10/10
C: Plank Hardstyle 2x10-15sec

Wednesday - No classes today - Focus should be on activity throughout day. Work on mobility, go for a walk, take an epsom salt bath, ice bath, etc.

Thursday - Focus is on STRENGTH in our Deadlift and BW Row
A: Warm Up x10min
B: Staggered Stance KB Sumo DL (32X) 4x4/4
B: 1arm Push Up Progression Practice 4x2-4/2-4
B: Supine Ring or TRX Row (32X) 4x10-15
C: Half Kneeling Band Face Pull 3x6/6
C: DB Hammer Curl 3x8-12
C: Med Ball Deadbug Pullover 3x8/8

Friday - Focus is FYF (F*** You Friday) :) Give it your all. This is what you've been waiting for all week long. 
A: Warm Up x10min
B: Accumulate all reps as fast as possible
-100 BW Squats
-50 to 100 Burpees
C: 5 Rounds - Exercises done back to back - Rest 2-3min between each round
-KB Swing x15
-Prowler Sprint x40yd
-Crawl Forward/Backward/Lateral for 1min
D: Med Ball Spread Eagle Sit Up 3x10
D: DBL KB Rack Walk 3x40yd
D: DBL KB Farmers Walk 3x40yd

Saturday - Focus is YOU. We will either make up a session you missed or put something together that suits YOU that day. 

Make sure to put an effort into recovery. This is a MUST if you are following the sessions above. 
-Go for a walk outside
-Meditate or deep belly breathe in various feel good positions
-Practice your movement skills by just playing
-Take an epsom salt bath
-Take an ice bath
-Get a massage
-EAT REAL WHOLE NATURAL FROM THE EARTH FOODS and make sure to stay up on your water intake