Thursday, November 18th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with ~0-15 sec b/w each: 

60 sec Single-leg Deadlift 

30 sec Standing Cross-Crawl 

60 sec Bear Crawl 

30 sec Child's Stretch Variation 

B. 4 Sets: 

30 sec Goblet Squat 

60 sec Single-arm DB Row - 30 sec/arm

30 sec Lateral Step-over 

30 sec Rest or Quick Feet 

C. 5 Sets with 10 sec b/w each 

20 sec Hollow Body Practice 

20 sec Bridge Hold or Table Top 

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

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

40 sec Left Hip Extension or Elevated Knee to Elbow 

40 sec Cross-Crawl Practice 

40 sec Right Hip Extension or Elevated Knee to Elbow

40 sec Spinal Mobility 

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 March & Punch or Cross Crawl 

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 

Masters Training

A. B3 Bands: 

Bike 30/20 Cal buy-in 

+

3x

30 Box Step-up - alternating 

20 Down Dog Knee to Elbow (10/side) 

10 Ring Row 

+

Bike 30/20 Cal cash-out

B. Stretch 5-10 minutes 

PM

A. Power Clean + Clean + Front Squat x 2 - 12 minutes to challenging complex.

B. Split Jerk- take 12 minutes to build to moderately tough single x 1 

C. Every 3 minutes for 3-4 sets: 

6 DB Thruster 

8 Renegade Row - each arm 

10 Burpee 

12 Goblet Row 

Rest time remaining in 3 minutes