Monday, September 13th, 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 

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

45 sec Renegade Row 

45 sec Deadbug 

C: 3-4 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 Rounds of ~30-60 sec work 15-30 sec rest: 

Monster Walk Forward & Backward

Walk the Line 

Stretch

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

Standing Hip Extension or Elevated Knee to Elbow - each leg 

Side Step or Grapevine between legs 

(Wall OH Stretch, Side Stretch, Hip Flexor, Eagle Arms, etc.) 

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

Squat or Sit Stand 

Left arm Bent Over Row 

Windmills 

Right arm Betn Over Row 

March & Punch 

Masters Competitive Training

OnSite Competitive Group 

A.3 Sets

Bike 60 sec 

Side Plank 30 sec each arm 

Glute Bridge 60 sec 

B. Snatch 

1x3 @70%

2x2 @75%

2x1 @80%

1x1 @85%

2x1 @90% 

C. Back Squat 

1x5 @65%

1x5 @70%

1x3 @75%

2x3 @80%

1x1 @85% 

3x1 @90%

D.  EMOM x 12-15 min 

Min 1: Ring Pull-up x 2-4 (add weight as able) 

Min 2: Left Box Step-up

Min 3: Renegade Row 

Min 4: Right Box Step-up