Monday, March 8th, 2021

Virtual FitEssentials (9a MST)
A. For Reps:

10-8-6
Seated Z Press
Down Dog Single Knee to Elbow - each leg, alternating
Lying Flyes or Superman
QTR

B. 3-4 Sets with 15 sec b/w exercises:

30 sec Burpee 30 sec Rest or Rebound/Jump Jack
30 sec Mountain Climber 30 sec Rest/Put on short theraband
30 sec Banded Glute Bridge/Bridge Hold
30 sec Rest

C. 3 Sets with 15 sec b/w exercises:
30 sec Left arm Thruster or Push Press
30 sec Left Renegade or Bent Over Row
30 sec Right arm Thruster or Push Press
30 sec Right Renegade or Bent Over Row
30 sec Hollow Hold or Rock

Virtual FitEssentials Basics (10a MST)

A. For Reps:

10-8-6

Standing Overhead Press or Reach- alternating arms

Standing Left Knee to Elbow

Standing Right Knee to Elbow

Reach and Rotate x 3-5/arm

B. 3 Sets with 15 sec b/w exercises:

30 sec Squat

30 sec Left arm Row

30 sec Elevated Mountain Climber

30 sec Right arm Row

30 sec Good Morning

30 sec Rest or Step Jacks

C. 1-2 Sets:
30 sec Left Leg Standing Hip Flexor Opener with Broomstick/PVC
30 sec Hip Circles/Hip Rocks
30 sec Right Leg Standing Hip Flexor Opener
30 sec Arm Swing or Behind the Back Stretch
30 sec Left Seated Glute or Figure Four Hip Stretch
30 sec Right Seated Glute or Figure Four Hip Stretch

Competitor Training (Onsite)

A. EMOM x 8 Min:

Hang Muscle Snatch + Hang Snatch + Overhead Squat

B. 4 Sets:

Back Squat x 4-8

Strict/Assisted Pull-up x AMRAP in 30 sec

C. 3-4 Sets with 15 sec rest b/w exercises:

30 sec Left Russian Step-up

30 sec Right Russian Step-up

30 sec Strict Pull-up or Ring Row

60 sec Air Bike @80-85% for Cals

30 sec Rest