Thursday, July 1st, 2021

FitEssentials Training Outline (9a MST)

A. 3 Sets of: 

45-75 sec Alternating Step-up or Reverse Lunge to High Knee 

30-60 sec Renegade Row or Seated Row With Band 

30-60 sec Blood Flow &/or Rest 

B. 3 Sets of: 

30-60 sec Goblet Squat 

30-45 sec Left Kneeling Torso Row 

30-45 sec Right Kneeling Torso Row 

C. 4 Sets of: 

30-45 sec Farmer’s March 

20-30 sec Lateral Rebounding or Step-over 

20-30 sec March or Skip & Punch

30-45 sec Burpee 

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets: 

30-45 sec Standing or Elevated Hip Extension 

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

30-45 sec Elevated Plank or Plank Row 

30-45 sec Right Step-up or Reverse Step (to High Knee) 

B. 2-3 Sets: 

30-60 sec Sit-Stand or Squat 

30-60 sec Left Curl (to Overhead Reach/Press) 

30-60 sec Cross Crawl Pattern 

30-60 sec Right Curl (to Overhead Reach/Press)

C. 2-4 Sets: 

30-45 sec Farmer’s March 

30-45 sec Lateral Step or Step-over 

30-45 sec March & Punch 

30-45 sec Rest or Elevated Burpee 

OnSite Training (5:15a)

A. 2-3 Sets:
30-45 sec Left Reverse Lunge to High Knee 

30-45 sec Stretch - BTB FF or Side Stretch 

30-45 sec Right Reverse Lunge to High Knee 

30-45 sec Stretch - Overhead Wall Stretch or Cossack Stretch 

B. Clean - take 12 minutes to build to a moderately tough triple 

C1. Paused Front Squat  @22x1; 2-3 x 4 or Dual DB Squat x 6-10 with 2 sec pause in bottom

C2. Single-arm Bent Over Row x 4-6 x 4 with 2 sec pause against each 

D. 10 Minutes to Cycle:  

10 Toes to Rings or 20 Sit-ups 

50m Single arm Farmer’s Walk - each arm