GreenStrength Class Sessions sept 9-14

Let’s get to work we’ve done this recently so go back to your notes and look to make small progressions forward!

Monday
A. Warm up block 10min
B. Complex 5 rounds - rest well between rounds
 -goblet squat x10
-kb swing x10
-dbl kb clean x5 + walk x20yds

C. Core / conditioning
5 rounds of 
-crab crawl slowly x10
-lateral med ball slam x10/10
Rest as needed to complete with quality. 

Tuesday
A. Warm up block 
B. Push / pull / carry
4 working rounds. Warm up a round or two to determine working load
-Db single arm bench press x10/10
-supine ring or rope iso row hold x30sec
-single arm rack carry (alternating sides each round) 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. 

Wednesday 
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 

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Thursday 
A. Warm up block

B. Db walking lunge + hammer curl to press 
3x5/5 lunges. At the bottom position of each lunge pause and do a curl to press with the db’s. That will be 5 lunges per leg and 10 total curl to press each set. 

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. 

Friday
A. Warm up block

B. Single arm kb press ladder
3 sets of 4-3-2-1 (4 right. 4 left. 3 right. 3 left...)
B. Rope or ring supine rows
3x8-12

C. Slider hamstring curls 
3x8
C. Side lying glute raise 
3x8/8
C. SB ball jackknife 
3x8

Saturday

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

GreenStrength Class Sessions 9-3 / 9-7-19

Holliday is over, dirt to be moved. What’s eaten and not tracked is gone… It’s history. Leave it there and push forward this week. Accept nothing less from yourself.

of course all sessions in class will begin with a detailed warm up as should you're sessions for those following elsewhere.

The things that truly make this stuff even more effective is
-Intention towards your training, reps, etc..
-Hydraton. It matters, be hydrated..
-Sleep. Don’t argue or make excuses to justify whatever it is you get sleep wise. Just aim to make it a tad better.
-Fuel. Food. You know, our bodies required fuel source for optimal recovery. Don’t eat like a wimp and train like a savage. Fuel your life - Fuel your training.
-Walking. Get out and do 1-2 10min walks per day. Everything from hormones to recovery and even fat loss will thank me.. Seriously..

Tuesday 9-3

Prep 3 Rounds
-1/2 Single Arm Kneeling KB Press x5/5 (press down knee side)
-Prying Goblet Squat x5
-Single Leg Glute Bridge x5 w/ 2-4sec squeeze on each rep

Meat and Potatoes - 4 Rounds
-Goblet Squat: find a load that’s challenging for 15reps.. Or 35% of your BW (round to closest bell size) and do the following: 8 reps - Rest 30sec - Repeat 3 total times (x6 - 30sec - x6, 30sec - x6, set complete/round complete)

-Dbl KB Press: follow the same as above on goblet squats

*rest a min or so between the exercises and rounds. Pick loads appropriately, it should be lighter than you think in this style of training.

Trunk Work - 3 Rounds
-Deadbug Homebase Hold x1min
-Lateral Leopard Crawl w/ KB Pull through x5yds each side

Wednesday 9-4

Prep - 3 Rounds
-Inchworms x5
-Side Kick Throughs x5 each side
-Sidelying Glute Raises x10 each side

The Fundamental Lung Work - 4 Rounds
Do this as a superset - Rest 2min after each round
-Push Up x10 or Plank Hold x15-20sec
-KB Swing 2H x20
-Ski Erg or Row x300m

*Nowhere in here did I mention DESTROY yourself or go ALL OUT. I want you to push this at about 85% of your perceived capacity for the day. That means holding it together and making each round look similar. Not a prototypical Crossfit class we all naturally think of. Prototypical, not all crossfits.. Calm down…

Trunk Work In Motion - 3 Rounds
-DBL KB Rack Walk 3x1min on 1min off

Thursday 9-5

Prep - 3 Rounds
-Single Leg DL Groove That Pattern x10 each side
-Hip Airplane x5 each side. Give it your all folks, don’t skip this move
-Leopard Crawl x5yd forward and backwards slowly

Picking Up Boulders & Building Boulders Together - 4 Rounds
-Traveling DL x5 and GO HEAVY, KEEP TIGHT, LATS, GLAG!!!
-1/2 Kneeling Filly Press: This means rack a kb over the up knee side and press a kb on the down knee side. Slow tempo here 3 sec lowering.
x8 each side
-Band Face Pull x20. Slow eccentrics here as well

Vanity Accessory Work - 3 Rounds
-DB Zottman Curl x10
-KB Side Raise x10
-Band Tricep Pressfdown x20-30
-Plate Arm Farm Carry x30sec
-Standing Calf Raises x20

Friday 9-6

Prep - 5 Rounds
-Tgu x1 each side
-KB Swing x10

It’s Friday.. Some call this FYF - 8 Rounds
-Prowler Sprint x40yds: Rest 90sec at the very least. 2-2:30min is acceptable and okay.

Decompress and Chill Out - 10min
This is the time to ask a question about a stretch that may be appropriate for you if you're in class.
Obvious options are
-Hanging
-Wall Stretch
-Belly Breathing
-Light Walking or Marching or Rocking or Rolling Patterns
-90/90 hip work or just sit in Childs pose even and breathe…..

Saturday 9-7

9am Mobility Class at HQ with Coach Greg
10am KB Skills Class at HQ with Master Level Coach Marc

GreenStrength Class Sessions Aug 26-31

Howdy folks who may be looking this over to pick it apart, or actually following along abroad. Here are a few points that aren’t seen but PREACHED, and frankly pillars of practice that make up GreenStrength.

Sessions always begin with some sort of breathe, movement, mobility, style practice. Not only to prepare the body for the work ahead, but to create a base of durability within the body to promote the longevity of ones physical practice.

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Exercises are always progressed and or regressed to the individual. What you see is not always what happens. Scalling or progressing isn’t done by ones desire to do a different variation, but by the aspect of form. Form, Function, Performance, coupled with the lifestyle GreenStrength promotes leads to being lifelong strong! .

Monday
A. 3 piece superset - 3 rounds - 3min rest between rounds 
-goblet squat x10 - Push these in load if you’d like. Challenge yourself.
-dbl kb press x10 - trunk stability - honor it.
-ski erg x300m - Keep it nice and steady.

B. 3 piece superset - 3 rounds - 2min rest between rounds 
-step up knee raise x5/5 -stick it, hold it, own it each rep.
-side rotation med ball slam x10/10 - focus on proper rotation from side to side.
-leopard crawl x5yd forward slow / x5yd backward slow - trunk stability focus hard.

C. Practice a few Tgu for cooldown 

Tuesday 

A. Pavel warm up x3 rounds

B. Row 2 blocks of 3x30/30 - ski 2 blocks of 3x30/30 
Rest 3-5min between each block. Do in any order as desired 

C. Dbl kb rack carry 
3x1min on 1min off

Wednesday 

A. 3 piece superset - 5 rounds - 2min rest between rounds 
-banded bridges feet on med ball x20 - speed and tension. Big toe pad focus
-leopard rock into squat x5 - be playful.
-arm farm plate carry x60sec - keep the hands honest and grip equally on each side.

B. 2 piece superset- 4 rounds - 2min rest between rounds
-band tricep pressdown x20-30
-prowler sprint + March back - keep load a fast one.

C. Wall stretch x5min 

Thursday 

A. 3 piece superset- 5 rounds - 2-3min rest between rounds 
-Tgu x1/1 - if your good for heavy tau’s then go.
-kb traveling dL x5 - focus on packing the lats. Shoulders pulling down back. Braced core. Grip.
-kb 2 hand swing x10 - powerful swings 30% BW there about.

B. Complex. As many rounds as can in 10min - FORM FORM FORM on every rep!
-dbl kb clean x2 press x4, squat x6

C. Hardstyle plank
20sec OFF - 10sec on x8 rounds. Tabata style in reverse 

Friday

A. 3 piece superset - 4 rounds - 2-3min rest between rounds 
-Db floor press x12-15
-Db or kb Bench 3 point row x12-15/each side 
-hang of choice x15-30sec 

B. 3 piece superset - 3 rounds - 2min between each round 
-airdyne x1min
-pump stretch x5
-jumping jacks x1min

C. 2 piece superset - 3 rounds
-Band palloff press x10/10
-inchworms x5

Saturday 
9am mobility 
10am Kettlebell Skills Class