Thursday, March 4th, 2021

Virtual FitEssentials (9a MST)

A. 2 Sets with 15 sec b/w movements:

45 sec Left Arm Birddog

45 sec Banded Glute Bridge

45 sec Right Arm Birddog

60 sec 2 Plank Burpee + 4 Jump Jack

B. 3 Sets with 15-30 sec b/w each:

45 sec Deadlift

30 sec Push-up or Plank

30 sec Stretch (Behind the Back, Side Stretch, Stagger Stance Tricep Side Bend)

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

30 sec Left Arm Thruster

30 sec Bent Over or Seated Alternating Banded Row

30 sec Right Arm Thruster

30 sec Renegade Row

30 sec Rest or Rebound/Dance

Virtual FitEssentials Basics (10a MST)

A. 3 Sets with ~15 sec b/w movements:

30 sec Left Elevated Knee to Elbow

30 sec Broomstick/Band Shoulder Opener & Torso Rotations

30 sec Right Elevated Knee to Elbow

30 sec Cross Body Chops - each side

B. 3 Sets with 15-30 sec b/w each:

30 sec Deadlift or Broomstick Good Morning

30 sec Elevated Push-up or Plank

30 sec Stretch (Behind the Back, Side Stretch, Seated Thoracic Rotation)

C. 3 Sets with ~15 sec b/w exercises

30 sec Left Stagger Stance Press

30 sec Right Stagger Stance Press

30 sec Seated Alternating Banded Row

30 sec Elevated Plank Burpee

30 sec Rest or Bounce/Dance

Competitor Training (Onsite)

A. 2 Sets with 15 sec b/w movements:

45 sec Left Arm Birddog

45 sec Banded Glute Bridge

45 sec Right Arm Birddog

90 sec Bike or 2 Plank Burpee + 4 Jump Jack

B. EMOM x 8-10 Min
Clean + Hang Clean + Front Squat

C. 4 Sets:
Front Squat x 4-6 - moderately light - speed out of bottom
Strict/Weighted Pull-up x 4-6

D. EMOM x 8-10 min
Min 1: 30 sec DB Thruster
Min 2: 30 sec Toes to Rings