Monday, October 18th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 15 sec b/w each: 

45 sec Down Dog Knee to Elbow 

45 sec Glute Bridge (March Sets 2 & 3) 

45 sec Stretch 

B. 3-4 Sets with 15 sec b/w each 

30 sec Left Sumo Deadlift (High-pull) 

30 sec Push-up Practice  

30 sec Right Sumo Deadlift (High-pull) 

45 sec Cross-Crawl Practice 

C. 3 Sets with 15 sec b/w each:  

45 sec Overhead Press  or Push Press 

90 sec 2 Burpee + 4 Jump Jack 

30 sec Band Pull-Aparts or Rest 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 30-45 sec work & 15 sec b/w each

Seated Row with Band 

Left Knee to Right Elbow  

Right Knee to Elbow 

Spinal Mobility

B. 2-3 Sets with 15-30 sec b/w each: 

60 sec Squat or Sit-Stand Practice 

60 sec Cross Crawl Practice 

30 sec Left Bent Over Row

30 sec Spinal Mobility 

30 sec Right Bent Over Row 

C. 2-3 Sets with 10-15 sec rest b/w exercises: 

60 sec Deadlift or Good Morning Practice 

90 sec Step-ups alternating legs 

90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.)

Masters Competitive Training

A.3 Sets

Bike 10/15 cals

Left arm OH Press x 10

Right arm OH Press x 10

Box Step-up x 10 alternating legs

B. Snatch

2x4 @70%

2x3 @75%

(Rest/stretch 2 min)

C.  EMOM x 12-16 min 

Min 1: Ring Row x 12

Min 2: Left Russian Box Step-up x 10

Min 3: Right Russian Box Step-up x 10

Min 4: Bike 30 sec @75-85%

(Rest/stretch 5 min)

D. AMRAP Strict Pull-up one unbroken set

(Rest/stretch 5 min)

E. AMRAP Strict Bar Dip one unbroken set