Monday, October 11th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Banded Side Plank Clamshell (30/sec each side) 

45 sec Stretch 

45 sec Glute Bridge 

B. 3 Sets with 15 sec b/w each: 

60 sec Waiter's Squat (30 sec each arm)  

30 sec Bent Over or Seated Row with Band 

30 sec Left Leg Reverse Lunge 

30 sec Right Leg Reverse Lunge 

60 sec Bloodflow 

C. 3 Sets with 10 sec b/w each & 30 sec b/w sets: 

40 sec Renegade Row 

40 sec Burpee 

40 sec Rest or Three-Point Skier Lateral Step

FitEssentials Basics (Live Zoom Class at 10a MST)

A. 2 Sets with 30-60 sec of each 

Good Morning 

Alternating Overhead Reach or Press 

Cross Crawl Practice 

B. 2-3 Sets with 30-60 sec work & 15-30 sec b/w each: 

Squat

Seated Row with Band 

Left Leg Step-up 

Side Step Arm-Swing or 

Right Leg Step-up 

Spinal Mobility 

C. 3 Sets with 20-40 sec work & 10-20 sec b/w each:

Weighted March 

Elevated Plank or Renegade Row 

Eleavated Burpee 

Rest or Gentle Bouncing

Masters Competitive Training

OnSite Competitive Group 

A.3 Sets

Bike 60 sec 

Side Plank Rotation 30 sec each arm 

Box Hamstring Curl 60 sec 

B. Snatch 4x4 @70%

(Rest/stretch 2 min)

C.  EMOM x 12-16 min 

Min 1: Weighted or Eccentric Ring Pull-up x 2

Min 2: Left Russian Box Step-up x 10

Min 3: Right Russian Box Step-up x 10

Min 4: Bike 30 sec @75-85%

(Rest/stretch 5 min)

D. AMRAP Strict Pull-up one unbroken set

(Rest/stretch 5 min)

E. AMRAP Strict Bar Dip one unbroken set