Thursday, October 21st, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with 15 sec rest b/w each: 

30 sec Seated or Bent Over Row 

30 sec Lateral Raise 

30 sec Front Raise 

60 sec Bear Crawl 

B. 3 Sets: 

60 sec Alternating Single Leg Deadlift or Balance  (Can sub rev lunge if didn’t train Tues)

45 sec Left Bent Over Row 

30 sec Goblet Squat or Thruster 

45 sec Right Bent Over Row

60 sec Bloodflow (Skier Step/Balance, Jump Jack, Alt K2E, March/Skip & Punch, Alternating Side Reach)

C. 3 Sets with 15 sec b/w each: 

45 sec Dip (option of hip bridge)

60 sec Hollow Roll to Plank

30 sec Rest or Rebounding 

FitEssentials Training (Live Zoom Class at 10a MST)

A. 2-3 Sets with 10-20 sec b/w exercises: 

40 sec Left Elevated Knee to Elbow 

40 sec Sway

40 sec Right Elevated Knee to Elbow

40 sec Cross-Crawl Practice 

B. 2-3 Sets with 15 sec b/w exercises: 

45 sec Squat or Sit-Stand Practice

45 sec Left Bent Over Row

45 sec Side Step or Lateral Step-over 

45 sec Right Bent Over Row

45 sec Spinal Mobility 

C. 2-3 Sets of 30-45 sec of each with 10-20 sec b/w exercises: 

Left Curl & Press 

Right Curl & Press 

Elevated Plank Row 

Stretch 

Competitor Training

A. 2 min Bike

2 min Foam Roll 

4 min Stretch

B. 3 Sets with bands not for time: 

12 Thruster

10 Single-arm DB Row (each arm)

8 Single-leg Deadlifts (each leg)

C. 3 Sets with bands not for time: 

12 KB Deadlift

10 Assisted Dip

8 Overhead Press

C. Every 90 sec x 8 sets: 

Clean + Front Squat + Jerk

E. For time @75-85%: 

20-15-10

Kettlebell Swing

Burpee

Box Jump

AirBike Cals