Tuesday, October 12th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Sets with ~10 sec b/w each  

40 sec Left OH Press or Thruster 

40 sec Right OH Press or Thruster 

40 sec Cross Crawl Pattern 

40 sec Band Pull Apart &/or Shoulder Openers 

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

45 sec Deadlift 

45 sec Push-up Practice 

45 sec Hollow Practice 

C. 3 Sets with 10-20 sec b/w each

40 sec Left arm Bent Over Row 

40 sec Blood Flow  

40 sec Right arm Bent Over Row

40 sec Get-up 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Rounds of ~20-40 sec work 15-30 sec rest: 

Left Tandem Stance 

Hip Circles or Figure Eights 

Right Tandem Stance 

Seated Left Leg Extension 

Seated Stretch 

Seated Right Leg Extension 

Seated Mobility 

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

60 sec Single-arm Sumo Deadlift or Good Morning 

90 sec Step-ups alternating legs 

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

C. 2-3 Sets with 30 sec work, 10-20 sec b/w each: 

Left Bent Over Row  

Standing Left Leg Curl

Right Bent Over Row 

Standing Right Leg Curl 

Windmill 

Competitor Training

A. 2 min Bike

2 min Foam Roll 

4 min Stretch

B. Every 90 sec x 8 sets: 

Power Clean + Push Press + Split Jerk 

C. For time @75-85%: 

50-40-30-20-10

Abike Cals

25-20-15-10-5

Toes thru Rings