Thursday, August 26th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Banded Glute or Table Bridge  

60 sec Stretch 

B. 3 Sets with 15 sec b/w each: 

60 sec Dual DB Squats 

30 sec Bent Over or Seated Row with Band 

30 sec Lateral Step-over or Side Shuffle 

30 sec Russian Kettlebell Swing or Good Morning 

30 sec Plank Drag Through 

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

30 sec Left Reverse Lunge or Step-up to High-knee

30 sec Shoulder to Overhead  

30 sec Right Reverse Lunge or Step-up to High-knee 

30 sec Rest or Three-Point Skier Lateral Step 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets 

90 sec Walk the Line & Monster Walks  (option to practice squats) 

60 sec Elevated Side Plank  - 15-30 sec each arm

B. 2 Sets with ~10-30 sec b/w each: 

60 sec Seated Alternating Row 

30 sec Seated Cat-Cow Mobility 

60 sec Alternating OH Reach 

60 sec Seated Thoracic Rotation (30 sec/arm) 

C. 2 Sets with ~10-30 sec b/w each: 

45 sec Left DB Row (w/Tricep Kick Back )

45 sec Diagonal Chest Openers 

45 sec Right DB Row (w/Tricep Kick Back )

45 sec Wall or Behind the Chair Heart Opener 

45 sec Farmer's March 

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 3 

Moderate load

B. EMOM x 8 min 

Front Squat x 2

Moderate loading 

C. For time @75-85%

25-20-15-10

(Russian) Kettlebell Swing 

AirBike Cals