Thursday, September 9th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets with ~15 sec b/w each: 

45 sec Left Leg Deadlift to High-Knee 

45 sec March or Skip & Punsh 

45 sec Right Leg Deadlift to High-Knee 

45 sec Bear Crawl

B. 3 Sets with 15 sec b/w each 

60 sec Walking Lunge or Box Step-up (alternating legs) 

45 sec Renegade Row 

45 sec Deadbug 

C: 2-4 Sets for quality reps with 10 sec b/w each: 

50 sec Goblet Thruster 

50 sec Burpee 

50 sec Farmer's March or Side Shuffle/Grapevine 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets - rest as needed b/w each: 

45 sec Sway 

45 sec Reverse Giant Step 

45 sec Cross Crawl 

45 sec PVC/Broomstick Stretch 

B. 3 Sets with 15 sec b/w each: 

30 sec Good Morning or Deadlift 

30 sec Left Stagger Stance Overhead Reach or Press  

30 sec Right Stagger Stance Overhead Reach or Press  

30-60 sec Stretch/Rest 

C. 2-3 Sets with 15-30 sec in between each: 

45 sec Squats or Sit-Stand 

45 sec Alternating Seated Row with Band 

45 sec Weighted March Steps 

OnSite Training

Ankle Eccentric DF and Running Drills Warm-up 

A. 2 Sets with ~15 sec b/w each: 

45 sec Left Leg Deadlift to High-Knee 

45 sec Agility Ladder or Grapevine

45 sec Right Leg Deadlift to High-Knee 

45 sec Agility Ladder 

B. 2 Sets

Left Side Plank Rotation x 6-10/arm 

Glute Bridge or Box H/S Curl x 6-10 with 2 sec hold in the top 

Right Side Plank Rotation x 6-10

Deadbug x 3-5/side 

C. 4 Sets with 15 sec b/w each 

Deadlift x 5-8  

Dip x 8-12 

D. 9 Min EMOM 

Min 1: 40 sec Bike @80-85% 

Min 2: 20-40 sec Hanging Knee Raise Practice 

Min 3: 40 sec Farmer's Carry Figure 8 

Competitive Group

A. 2 Sets

Bike 15/20 Cals

Left Side Plank Rotation x 8-12/arm 

Glute Bridge or Box H/S Curl x 8-12 with 2 sec hold in the top 

Right Side Plank Rotation x 8-12

Deadbug x 4-6/side 

B. Clean 3-3-2-2-1-1-1

(Rest 2 min) 

C. 5 Sets: 

Power Clean TnG x 3

Box Jump x 6 

Burpee x 9 

(Rest/walk 2 min b/w sets)