Monday, March 14th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with ~10 sec b/w each: (6 min) 

60 sec (Weighted) Glute Bridge or Box Hamstring Curl 

40 sec Down Dog Knee to Elbow (20 sec each side) 

20 sec Side Plank Clamshell - each side 

B. 3 Sets with ~10 sec b/w each: (9 min) 

30 sec Left Reverse Lunge 

30 sec Right Reverse Lunge 

30 sec Push-up 

30 sec No Push-up Burpee 

30 sec Rest or Bloodflow 

C. 3 Sets on a continuously running clock: (7.5) 

60 sec Single-arm Sumo Deadlift (30 sec each arm) 

45 sec Goblet Squat or Thruster 

30 sec Mountain Climber 

15 sec Rest 

D. 2 or 3 Sets with 15 sec b/w each: (4-6 min) 

45 sec Leg Lowering Abs or Tuck-ups 

45 sec Forearm Plank (option of side step) 

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 3 Sets with ~10 sec b/w each: (6 min) 

60 sec Low Back Mobility 

60 sec (Weighted) Glute Bridge or Box Hamstring Curl 

60 sec Cat Cow, Snake Dance or Child’s Stretch 

B. 3 Sets 20-30 sec of each: (9 min) 

30 sec March & Punch 

30 sec SIt-Stand or Squat 

30 sec Elevated Push-up 

30 sec Good Morning  or Windmill 

30 sec Step-Jack or Side Step Arm Swing 

30 sec Side Stretch Flow 

C. 3 Sets on a continuously running clock: (7.5) 

60 sec Single-arm Sumo Deadlift (30 sec each arm) 

45 sec Squat Practice (option of thruster) 

30 sec Elevated Mountain Climber 

60 sec Mobility 

Masters Training Group

A.  3 Sets: 

7 Single-arm OHS - each arm 

9 Single-arm DB Row - each arm 

11 Box Jump - step down 

Rest/Stretch 30-90 sec b/w sets. 

B. 5 Sets build to moderately tough set of: 

Snatch + Hang Snatch + OHS 

C. 3 Sets: 

Back Squat x 8 

Pull-up x 10 

Renegade Row x 12

Rest/Stretch 2:30

D. Wear B3 Bands as able: 

Bike 10 minutes conversation pace 

Cool Down Stretch 5-10 min 

(Standing Lat Stretch, Doorway Pec Stretch, Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)