Thursday, November 11th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with 10 sec b/w each: 

30 sec Glute Bridge 

30 sec Stretch 

30 sec Left Glute Bridge or H/S Curl 

30 sec Right Glute Bridge or H/S Curl 

60 sec Lying Flyes/Superhuman 

60 sec Stretch 

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

60 sec Alternating Thruster 

60 sec Single arm Bent Over Row (30/arm) 

30 sec Lateral Skier Step 

C. 3 Sets with 10-15 sec b/w exercises: 

45 sec Sumo Deadlift 

45 sec Chair Dip to Hip Bridge 

45 sec Farmer's March 

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

A. 2 Sets with 30-45 sec work & 15 sec b/w each

Seated Row with Band 

Left Knee to Right Elbow 

Spinal Mobility 

Right Knee to Elbow 

B. 2-3 Sets with 15-30 sec b/w each: 

60 sec Squat or Sit-Stand Practice 

30 sec Left Bent Over Row

30 sec Spinal Mobility 

30 sec Right Bent Over Row 

60 sec Cross Crawl Practice 

C. 2-3 Sets with 10-15 sec rest b/w exercises: 

30 sec Deadlift or Good Morning Practice 

90 sec Step-ups alternating legs 

90 sec Mobility/Stretch (Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.)

Masters Training

AM

3 x with B3 Bands: 

24 Alternating Reverse Lunge

16 Down Dog Knee to Elbow (8/side) 

12 Single-arm Bent Over Row

8 DB Thruster each arm 

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

PM

A. Clean & Jerk: build to 75% of 2021 max & complete 5 singles 

B. Front Squat x 6-6-6-6; rest 2 min 

C. 3 Sets:  

10 Box Jump - Step-down 

8 Burpee 

12 Ring Row 

16 Box Step-up - alternating 

Rest/Walk 1 min b/w sets