Thursday, August 5th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets 10-15 sec b/w each: 

60 sec Down Dog K2E (Alternate eblows sets 2&3) 

45 sec Bridge & Reach 

30 sec Alternating Z Press 

30 sec Rest/Stretch 

B. 3 Sets with ~15 sec b/w each & 30 sec b/w sets: 

45 sec Left DB Thruster 

45 sec Left Bent Over Row 

45 sec Right DB Thruster 

45 sec Right Bent Over Row 

C. 3-4 Sets with 15 sec b/w each: 

45 sec Left Reverse Lunge to High Knee 

45 sec Renegade Row 

45 sec Right Reverse Lunge to High Knee 

45 sec Blood Flow or Rest 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2-3 Sets with 20-45 sec of each: 

Paused March into March & Punch 

Sway 

Elevated Left Knee to Left Elbow 

Side Stretch or Mobility of Choice 

Elevated Right Knee to Right Elbow 

B. 2-3 Sets of 30-45 sec of each with ~15 sec b/w exercises: 

Left Arm Bent Over Row 

Alternating OH Reach 

Right Arm Bent Over Row 

Side Step Arm Swing 

C. 2-3 Sets 

30 sec Seated Leg Extension each leg 

30 sec Standing Leg Curl each leg 

30-60 sec Squat Sit or Air Squat

30-60 sec Farmer’s March

Masters Training Outline

A. Not for time: 

10-8-6 

Goblet Squat 

Kneeling Torso Row - each arm 

Box Step-up

B. Side Plank - check in 

C.  4 Sets of: 

KB Single-arm Sumo Deadlift - 5-8 repseach arm 

Dip x 8-12 

Rest as needed 

D. Cycle 3-5 Sets of:

16 Russian Box Step-up (8/leg)

10 Ring Row 

30 sec Bike @75-85%

30-60 sec Rest/Stretch

Masters Meet Prep:

A.  Single-arm OHS (5-4-3 each arm) in place of Goblet. Box Jump for Step-ups 

B. Snatch -- 15 Minutes to build to a heavy single for the day 

C. Cleean & Jerk -- 10 Minute to build to a heavy single for the day 

D. 3-5 Sets of: 

Bike 90 sec @75-85% 

Rest 30 sec 

Strict or Assisted Pull-up x 30 sec 

Rest 30 sec