Thursday, September 30th, 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 & Punch 

45 sec Right Leg Deadlift to High-Knee 

45 sec Bear Crawl

B. 3 Sets with 15 sec b/w each 

45 sec Goblet or DB Squat 

45 sec Renegade Row 

45 sec Deadbug or Hollow Practice

C: 3 Sets for quality reps with 10 sec b/w each: 

45 sec Sumo Deadlift 

45 sec Overhead Press 

45 sec Bloodflow 

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 3 Sets: 

30 sec Left Tandem  or Single-leg Stance 

30 sec Hip Circles or Side Stretch b/w legs 

30 sec Right Tandem or Single-leg Stance 

30 sec Windmill 

B. 2-3 Sets: 

60 sec Squat or Sit Stand Practice 

30 sec Left arm (Elbowing) Row 

30 sec Right arm (Elbowing) Row 

C. 2-3 Sets: 

60 sec Alternating Giant Steps or Step-up

45 sec Good Morning or Deadlift 

30 sec Elevated  Mountain Climber

Stretch 1-2 min b/w sets.

OnSite Training

A. 2 Sets: 

Birddog x 6/side 

Supine Abdominal Draw with Heel Slide x 8/leg 

Glute Bridge/Box Hamstring Curl x 10 

Stretch 1-2 min 

B. 5 Sets: 

Deadlift x 5 

Dip x 10 

Rest/Stretch 1-2 min 

C. 3 Sets: 

In 3 MInutes complete: 

12 Pull-up 

14 Box Step-up (7/leg) 

Bike Cals in remaining time. 

Rest/Walk 60-90 sec b/w sets. 

Competitive Group

A. Bike 3 min with 15 sec surge at end of each 

(Stretch/Foam Roll 5 min )

B. 3 Sets: 

Seated Box Jump x 3

Single arm DB OHS x 6/arm 

C. Snatch - EMOM until max for the day 

D. Back Squat - build to a heavy single 

E. 5 Sets: 

3 Strict Pull-up 

6 DB Row each arm  

9 Ring Row

Stretch 1-2 min b/w sets