Thursday, November 4th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets:

90 sec Banded Walk with Squats 

60 sec Banded Glute Bridge or Glute Bridge March 

B. 3 Sets:

60 sec Single-arm Sumo Deadlift - alt. arms 

60 sec Cross-Crawl 

60 sec Down Dog Knee to Elbow 

60 sec Spinal Mobility 

C. 3 Sets:

75 sec Reverse Lunge - alt legs 

75 sec 2 Burpee + 4 Jump Jack

30 sec Rest  

FitEssentials Basics Training (Live Zoom Class at 10a MST)

A. 2 Sets with 30-45 sec each: 

Monster Walk Forward & Backward

Sway Steps  

Walk the Line 

Calf Raises 

Tib Raises 

Spinal Mobility 

B. 2 Sets with 15 sec 

30 sec Left Waiter's Squat or Thruster 

30 sec Side Step or Lateral Step-over 

30 sec Right Waiter's Squat or Thruster  

60 sec Cross Crawl Practice 

60 sec Stretch 

C. 3 Sets with 15 sec  b/w exercises

60 sec Supine Abdominal Draw (w/Heel Slides - alternating legs)

60 sec Low Back Stretches 

60 sec Glute Bridge Practice  

Competitor Training

AM

3 x with B3 Bands: 

20 Alternating Reverse Lunge

16 Renegade Row

12 Single-arm DB Thruster (6/arm) 

8 Ring Face Pull 

(Bike while partner works or simlar time to complete circuit) 

PM

A. 2x 

15 Cal Bike 

12 Box Hamstring Curls

10 Side Plank Rotations - each arm 

B. Clean & Jerk: build to 70% of 2021 max & complete 5 singles 

C. Front Squat x 8-8-8; rest 2 min 

D. 3 x 

10 Single-arm DB Row - each arm 

8 Single arm- DB Press - each arm 

6 QTR (Quadraped Thoracic Rotation)