Monday, November 1st, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 rounds with 10-15 sec b/w each: 

60 sec Birddog- 30 sec each leg 

30 sec Glute Bridge 

30 sec Bridge Pose 

30 sec Low Back Mobility 

60 sec Single Leg Deadlift - 30 sec each leg 

30 sec Bloodflow - March, March/Skip & Punch 

B. 3 Sets with 15 sec rest b/w each & 30 sec b/w sets: 

60 sec Dual DB Squat with option of alternating Thruster 

30 sec Left DB Row 

30 sec Right DB Row 

30 sec Rest or Rebound 

C. 3-4 Sets with no assigned rest b/w each: 

45 sec Deadlift 

45 sec Dip with option of Bridge 

45 sec Front Rack March or option of Alt OH Press

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets with 15 sec  b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice  

B. 3 Sets with 15 sec b/w sets & 30 sec b/w sets

45 sec Deadlift or Good Morning 

45 sec Alternating Overhead Press or Reach 

45 sec Spinal Mobility 

B. 2 Sets with 15 sec rest b/w each & 30 sec b/w sets: 

60 sec Squat Practice 

45 sec Left DB Row 

30 sec Side Stretch Flow

45 sec Right DB Row 

60 sec Rest or March & Punch 

Masters Comp Group

AM. 

16 min with B3 Bands: 

10 Goblet Squat 

10 DB Row -each arm 

20 Box Step-up (10/leg)

Bike while partner works or time to complete circuit @ conversation pace.

PM

A. Snatch + Hang Snatch + OHS; rest 2 min x 8 sets. 

B. Snatch Pull @31x1; 4-4-4-4; rest/stretch 2 min 

C. Back Squat @20x1; 10-10-10; rest/stretch 3 min