Thursday, October 28th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 15 sec b/w each 

45 sec Left Leg Lunge to High Knee or Russian Box Step-up 

30 sec Windmill 

45 sec Right Leg Lunge to High Knee or Russian Box Step-up 

60 sec Blood flow 

B. 3 Sets: 

60 sec Single-arm Deadlift (30 sec each arm)

30 sec Left Arm Overhead Press

30 sec Right Arm Overhead Press

30 sec Rest or Three-Point Skier Lateral Step

C. 4 rounds with 10 sec between each: 

30 sec Squat 

30 sec Push-up

30 sec Plank Burpee 

30 sec Rest or Rebounding 

FitEssentials Training (Live Zoom Class at 10a MST)

A. 3 Sets: 

30 sec Left Tandem or Single-leg Stance 

30 sec Hip Circles or Side Stretch b/w legs 

30 sec Right Tandem or Single-leg Stance 

30 sec Side Step Arm Swing or Side Stretch Flow 

B. 2-3 Sets: 

60 sec Squat or Sit Stand Practice 

40 sec Left arm (Elbowing) Row 

40 sec Lateral Step or Step-over 

40 sec Right arm (Elbowing) Row 

C. 2-3 Sets: 

40 sec Seated Left Leg Extension 

40 sec Seated Right Leg Extension  

40 sec Elevated  Mountain Climber

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)

6 Yoga Push-up

C. 3 Sets with bands not for time: 

12 Russian KBS

10 Assisted Dip

8 Overhead Press

6 Ring Face Pulls

C. Every 90 sec x 8 sets: 

Clean + Hang Clean + Front Squat 

E. 3-5 Sets @75-85%: 

4 Thruster 135/95lbs

5 Burpee Box Jump

6 Toes to Ring

7 Reverse Lunge - each leg

9 AirBike Cals

Alternate rounds with partner or work/rest same amount of time.