Tuesday, July 13th, 2021

FitEssentials Training Outline (9a MST)

A. 2 Sets with 10-15 sec b/w each: 

30-45 sec Plank Walk-up or Shoulder Taps

30-45 sec T-spine Mobility (Happy/Angry Cat, Child's Position Variation) 

30-60 sec Glute Bridge March

B. 3 Sets with 10-15 sec b/w each: 

30-45 sec Left Lunge to High Knee 

30-45 sec Rest Lunge to High Knee 

30-45 sec Renegade Row 

C. 4 Sets For Reps

30 sec Goblet Squat (or Thruster if you missed Monday's overhead work) 

30 sec Mountain Climber 

30 sec Burpee 

60 sec Farmer's March 

FitEssentials Basics (10a MST)

A. 2 Sets with 10-15 sec b/w each: 

30-45 sec Glute Bridge Practice 

30-60 sec Hips & Low Back Mobility  

B. 3 Sets with 10-30 sec b/w each: 

30-45 sec Left Leg Step-up or Reverse Giant Step (to High Knee) 

30-45 sec Right Leg

30-45 sec Elevated Plank  Row 

C. 3-4 Sets with 10-30 sec b/w each: 

30 sec Sway Step

30 sec Elevated Mountain Climber 

30 sec Elevated Burpee 

30 sec Farmer's March 

OnSite Training (5:15a)

A. 2 Sets with 30-60 sec each:

Downdog Knee to Elbow

Hollow Body Practice

Wall Walk

B. EMOM x 10 min

Power Clean to Overhead

Start light & build then sustain at moderate effort or continue to build to a tough effort based on recovery.

C. EMOM x 12-15 min

MIn 1: 30 sec Bent Over Row

Min 2: 30 sec Box Jump

Min 3: 30 sec DB Power Clean to Overhead