Tuesday, July 27th, 2021

FitEssentials Training Outline (9a MST)

A. 2 Sets 

90 sec Banded Walk with Squats 

60 sec Banded Glute Bridge 

45 sec T-Push-up 

30 sec Stretch - Child's Position or Down Dog 

B. 4 Sets with 10-15 sec b/w each: 

30 sec Left Waiter's Squat 

30 sec Right Waiter's Squat 

60 sec Push-up to Renegade Row 

C. 3-4 Sets with 0-15 sec b/w each: 

30 sec Bent Over or Seated Row   

45 sec Down Dog Knee to Elbow 

60 sec 2 Burpee + 4 Jump Jack 

FitEssentials Basics Outline (10a MST)

A. 2 Sets 

60 sec Monster Walk Forward & Backward 

30 sec Hip Circles 

60 sec Tandem Stance  

30 sec Side Stretch 

B. 2 Sets with 10-15 sec b/w each: 

30 sec Left Waiter's Squat or Sit-Stand 

30 sec Left Bent Over Row 

30 sec Right Waiter's Squat or Sit-Stand 

30 sec Right Bent Over Row 

60 sec Stretch - Child's Position or Down Dog 

C. 3 Sets with 15 sec b/w each: 

60 sec Alternating Step-ups 

30 sec Band Pull-Aparts   

45 sec Farmer's Hold or March 

60 sec Rest/Stretch

Masters Training Outline (OnSite 5:15a MST)

A. 2 Sets: 

60 sec Down Dog Alternating K2E 

60 sec Side Plank (30 sec each arm) 

60 sec T-Spine Mobility 

B. 12-9-6

Strict or Assisted Pull-up 

Single-arm DB Press 

Meet Prep: 

C. Jerk - 10 minutes to build to a heavy single from the rack 

D. Clean Pull 2x3@90%, 3x2@100% current C&J

C/E. 

For Time: 

15-12-9

Left-arm DB Push Press 

Kettlebell Swing 

Right-arm DB Push Press 

Kettlebell Swing