Greenbrier Fitness – Personal Training
Warm-up
Row Introduction: 400m row
10 Burpees
10 PVC Pass Throughs
10 Around the Worlds
10 Good Mornings
Lesson
DAY 1:
Squat Therapy:
Introduce squats and perform practice reps.
Air Squat 2×5
Back Squat (PVC) 2×5
Front Squat (PVC) 2×3
Over Head Squat (PVC) 3×2
Skills:
Kettle Bell Swings
ABMAT Sit-ups
DAY 2:
Press Power:
Introduce shoulder to overhead and perform practice reps.
Strict Press 5×2
Push Press 5×2
Power Jerk (PVC) **Strictly Introduce
Split Jerk (PVC) **Strictly Introduce
Skills:
Wall Balls
Box Jumps
Day 3
Deadlift and Clean:
Introduce the deadlift (kettlebell and barbell)
Introduce the Clean! (hang, power and squat or also called full clean)
Deadlift 3×5
Hang Power Clean 5×2
Power Clean 5×2
Skills:
pullups
jump rope
Metcon
Metcon (Time)
P.T. Day 1
3 Rounds for Time:
12 Sit-ups
9 KBS
6 Air Squats
Metcon (AMRAP – Rounds and Reps)
P.T. Day 2
8 Minute AMRAP
10 Box Jumps
10 Wall Balls
10 Med Ball Deadlifts
CROSSFIT GROWL 