Monday, November 22nd, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 20-30 sec work 

March & Punch 

Step or Jump Jack 

Left K2E 

Side Step Arm Swing 

Right K2E 

Lateral Skier Step 

B. 2 Sets wiht 30-40 sec work & 10-15 sec rest: 

Left Side Plank Clamshell 

Glute Bridge 

Right Side Plank Clamshell 

Prone Snow Angels 

Child's Stretch

C. 3 Sets 40 sec work with 10-20 sec b/w each: 

Left Lunge to High Knee 

Renegade Row 

Right Lunge to High Knee 

Sumo Deadlift 

D. 4 Sets with 20 sec work & 10 sec rest b/w each: 

Single-arm Overhead Press 

Squat 

Single-arm Overhead Press

Burpee

Lateral Step-over or Lateral Rebound 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 20-40 sec work 

March & Punch 

Step Jack 

Sway Steps

B. 2 Sets wiht 30-40 sec work & 10-15 sec rest: 

Elevated Left Side Plank 

Apple Picking or Overhead Press 

Elevated Right Side Plank 

Reverse Swimmers 

C. 3 Sets 40 sec work with 10-20 sec b/w each: 

Sumo Deadlift or Good Morning 

Left Reverse Step to High Knee 

Elevated Plank Row 

Right Reverse Step to High Knee 

Masters Training Group

AM 

Complete 4 sets with B3 Bands: 

Single-arm OHS x 5/arm 

DB Kneeling Torso Row x 7/arm 

Reverse Lunge to High Knee x 9/leg -- complete all on one side before switching.  

Bike while partner works or same time required to complete each round. 

PM 

A. Snatch + Hang Snatch + 3 OHS -- 12 minutes to build to a tough complex  

B1. Overhead Squat @31x1; 4-3-2;  rest 30 sec 

B2. Ring Face Pull x 8; rest 90 sec 

C. Back Squat @20x1; 5-5-5-3-3-3; rest/stretch 2 min 

D. 4 Sets: 

30 sec Knees to Elbows on Rings 

60 sec Lateral Box Step-over 

60 sec Rest/Stretch