Monday, August 9th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 3 Rounds of 45 sec work 15 sec rest: 

Glute Bridge 

Hollow Body 

Mountain Climber 

Stretch 

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

30-60 sec Sumo Deadlift 

30 sec Dip 

20 sec Standing Left Elbow to Right Knee

20 sec Standing Right Elbow to Left Knee

C. 3-5 Sets with 20 sec work, 10 sec b/w each: 

Russian Swing or Good Morning 

Push Press (or Thruster if not attending Tuesday) 

Left Side Plank 

Right Side Plank 

Band Pull Aparts  

FitEssentials Basics (Live Zoom Class at 10a MST)

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

Glute Bridge 

Tuck-ups 

Stretch 

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

30-60 sec Sumo Deadlift or Good Morning 

30-60 sec Seated Row with Band  

20 sec Left Elbow to Right Knee

20 sec Right Elbow to Left Knee

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

Left Tricep Extension

Sway Step 

Right Tricep Extension 

March & Punch 

Band Pull Aparts 

Masters Training Outline

A. 2 Rounds:

60-sec Bike

30 sec Side Plank Clamshell - each leg,

60 sec Glute Bridge

60 sec Down Dog Knee to Elbow - (opposite Elbow second 30 sec)

B. Power Clean to Split Jerk - take 6-8 minutes to build to ~70% of recent max 

C. Sumo Deadlift @20x1; 5-4-3-2-1; rest 90 sec. Quick build to moderate single. 

D. 3 Rounds not for score: 

2 Minute Bike @70-80%

60 sec Renegade Row 

30 sec Leg Lowering Abs

30 sec Rest/Stretch