Thursday, July 15th, 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 Thruster

30 sec Mountain Climber 

30 sec Burpee 

30-60 sec Farmer's March 

0-30 sec Rest

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