Monday, November 15th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets

90 sec Banded Walk with Squats 

60 sec Box H/S or SL Bridge (30 sec/side) 

B. 3 Sets with 15 sec b/w exercises: 

45 sec Sumo Deadlift 

45 sec Squat or Thruster 

45 sec Chair Dip to Hip Bridge 

45 sec Side Shuffle or Grapevine 

C. 4 Sets with 15 sec b/w each: 

45 sec Renegade Row (20 sec each arm) 

45 sec Alternating Reverse Lunge 

45 sec Wtd March 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 30-45 sec each: 

Monster Walk Forward & Backward

Sway Steps  

Walk the Line 

Calf Raises 

Tib Raises 

Spinal Mobility 

B. 2-3 Sets with 15 sec 

60 sec Squat Practice or Alternating Sinlgle-arm Thruster 

30 sec Side Step or Lateral Step-over 

30 sec Good Morning or Bent Over Row 

60 sec Cross Crawl Practice 

60 sec Stretch

C. 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  

Masters Comp Group

AM B3 Bands: 

OHS x 7 

DB Row x 9/arm 

Glute Bridge/Box H/S Curl x 11 

Bike while partner works or same time for each

PM 

A. Three-Position Snatch (High Hang, Below The Knee, Floor) x 5-8 sets building to moderate effort 

B1. Overhead Squat @31x1; 5-4-3;  rest 30 sec 

B2. Ring Face Pull x 7; rest 90 sec 

C. Back Squat @20x1; 6-6-4-4-2-2; rest/stretch 2 min 

D. 4 Sets: 

Dip AMRAP  in 30 sec 

Lateral Box Step-over 60 sec 

Rest/Stretch 60 sec