Monday, May 2nd, 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 20-30 sec each 

45 sec Left Side Plank 

45 sec Sumo Inchworm 

45 sec Right Side Plank 

45 sec Mobility 

B. 3 Sets with reduced time each set: 

60-45-30 sec intervals 

DB Thruster + DB Squat

Reverse Lunge with Bicep Curl 

1 Burpee+ 3 Jump Jack 

C. 3 Sets with 15 sec between each: 

45 sec Deadlift 

45 sec Dip with Hip Bridge, Push-up or OH Press 

45 sec Cossack Lunge 

45 sec Farmer's March

FitEssentials Basics (Live Zoom Class at 10a MST)

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

A. 2 Sets  of 20-40 sec each  

Elevated Plank 

Jefferson Toe Touch

Good Morning/Deadlift 

March & Punch 

Side Stretch Flow 

B. 2 or 3 Sets with 20 -40 sec move & 10-30 sec Rest:

Squat Practice

Alternating OH Reach 

Deadlift 

Mobility 

Stretch Break: (Quads, Hinge Stretch, Tricep Side Bend) 

C. 2-3 Sets with 30-40 sec Move, 10-30 sec Rest: 

Alternating Front Raises 

Sway Step - Balance Practice 

Supinated Band Pull Apart 

Farmer's March 

Stretch 

Masters Training Group

A. 2-3 Sets with the option to wear B3 Bands: 

90 sec Bike (Start easy & inc pace every 30 sec)

200m Single-arm Farmer’s Carry (switch arms every 50m)

60 sec Hollow to Forearm Plank - alternating sides

60-90 sec Mobility

B. Snatch

60% 1x3

65% 1x3

70% 3x3

C. Back Squat

60% 1×6

65% 1×5

70% 3×4

D. 4 rounds for Reps

In 2 minutes complete:

250m Row

AMRAP Wall Ball or light DB Thruster in remaining time

Rest/walk/stretch 1 min b/w rounds.

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.)