Thursday, August 19th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Side Plank Clamshell - 30 sec each leg 

60 sec Superhuman Variation of choice 

B. 3 Sets with 20 sec b/w each: 

60 sec Single-arm Waiter's Squat - switch arms @30sec 

40 sec Left Arm Kneeling Torso Row  

40 sec Right Arm Kneeling Torso Row  

C. 3-4 Sets: 

60 sec Reverse or Walking Lunge 

30 sec Push-up 

30 sec Sit-up 

30 sec Rest or Bear Crawl 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Rounds of ~45-60 sec work 15-30 sec rest: 

Glute Bridge 

Supine Abdominal Draw with Heel Slide - alternating legs

Stretch 

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

30-60 sec Sumo Deadlift or Good Morning 

30-60 sec Push-up or Elevated Plank  

30 sec Left Elbow to Right Knee

30 sec Right Elbow to Left Knee

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

Left DB Row 

Sway Step 

Right DB Row 

March & Punch  or Squat Practice

Band Pull Aparts 

Masters Training Outline

A. 2 Sets:

2 Min Bike

1 min Lateral Banded Walk x 6 steps each direction

1 min Banded Glute Bridge

B. 4-5 Sets:

Deadlift x 5-8

Dip x 5-8

QTR or Reach & Rotate x 3-5/side

C. For Time:

12-9-6

Left-arm Thruster

Left-arm Sumo Deadlift

Jump Jack (double the reps to 24-18-12)

Right-arm Thruster

Right-arm Sumo Deadlift

Farmer’s Carry Driveway at the end of each round.

Masters Competitive Training

A. EMOM x 8 min 

Power Clean x 5 

Moderate load

B. EMOM x 8 min 

Front Squat x 3 

Moderate loading 

C. 16 min to cycle: 

20 Reverse or Walking Lunge

16 Renegade Row 

12 Burpee

800m Airbike