Thursday, March 10th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

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

A. 3 Sets with 5-10 sec b/w each 

30 sec Squat 

30 sec Mountain Climber 

30 sec Left Side Plank Variation 

30 sec Right Side Plank Variation 

30 sec Mobility (Down Dog, Child’s Stretch) 

B. 3 Sets on a continuously running clock

45 sec Left Thruster 

45 sec Left DB Row 

45 sec Right Thruster

45 sec Right DB Row 

45 sec Rest or Lateral Skier Step 

C. 3 Sets with ~15 sec between each: 

45 sec Deadlift 

45 sec Plank Drag Through 

45 sec (Weighted) Glute Bridge or Box Hamstring Curl 

45 sec Rest or Side Shuffle with Skier 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 5-10 sec b/w each 

30 sec Step Jack 

30 sec Squat 

30 sec Elevated Mountain Climber 

30 sec Half Squat with Front Raise  

30 sec March & Punch 

B. 2 or 3 Sets on a continuously running clock

45 sec Left Step-up  

45 sec Right Step-up  

45 sec Seated Row with Band 

45 sec Mobility 

C. 3 Sets with 10-30 sec rest b/w each. 

60-90 sec Low Back Stretch (WW, Dbl K2Chest, Two Knee Twist) 

60-90 sec Bridge Practice 

60-90 sec Abdominal Draw with Heel Slides  

Masters Training Group

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

A. 2 Rounds of: 

60 sec Bike 

60 sec Box Step-up 

60 sec Stretch 

B. 5 Sets building to a moderately tough set of: 

Power Clean + Hang Power Clean x 3 

C.CrossFit Open Workout 22.2 

OR 

8 Rounds 

3 Wall Walk 

6 Ring Dip 

9 Box Jump - Step down 

12 Russian KBS 

Bike while partner works. Alternate at the end of each round. 

C. Cool Down Stretch x 5-10 min  (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.)