Thursday, March 11th, 2021

Virtual FitEssentials (9a MST)

A. 3-4 Sets with 15 sec b/w exercises

30 sec Left Waiter's Squat

30 sec Left arm Sumo Deadlift or High Pull
30 sec Right Waiter's Squat

30 sec Right arm Sumo Deadlift or High Pull

B. 3-4 Sets with 15-sec b/w exercises:

30 sec Russian or Skier Swing
45 sec Goblet Squat
60 sec Side Plank Roll or Forearm Plank
30-60 sec Rest or Rebound/Jump or Step Jacks

Virtual FitEssentials Basics (10a MST)

A. 3 Sets with 5-15 sec b/w exercises:

30 sec Left Tandem or Single Leg Stance

30 sec Hip Circles/Side Stretch

30 sec Right Tandem or Single Leg Stance

30 sec Side Step Arm Swing/Standing Front Stroke

B. 3 Sets with 15 sec b/w each:

30 sec Deadlift or Good Morning

30 sec Seated Row with Band

30 sec Squat or Sit Stand

30 sec Seated Row with Band

30 sec March & Punch

Competitor Training (Onsite)

A. Every 2:00 x 5-6 Sets

Hang Clean x 2 + Front Squat x 3

B. 3 Sets:

Front Squat x 5-8 - moderate

Strict/Assisted Pull-up x 5-8

C. 3-4 Sets for Double Unders

In 2 min complete:

10 Kettlebell Swing - moderately tough

16 Box Step-up alternating legs 8/leg

Double Unders in remaining time

Rest/Walk 1 min b/w sets.