Wednesday, March 24, 2021

Fithouse LOW Program

Part A

E2MOM x 5 Rounds

6 - 8/Side Front Rack Lunges @ Light/Moderate Weight

16 Band Pull-aparts

Part B

E4MOM x 4 Rounds

8/side Half-kneeling Single Arm Shoulder Press

10/Side Single-arm DB Row

15 OH DB Tricep Extension

20 Russian Twists

Part C

E2MOM x 3 Rounds

45s - 1 Min Wall-sit (weighted if desired)

15 Speed Air Squats

Fithouse High (Part B)

AMRAP 16

Climb the ladder

Run 1 Lap

1 DB Deadlift*

1 DB Clean*

1 DB Clean + Jerk*

*Add 2 Reps / Round (R1 = 1 rep, R2 = 3 Reps, R3= 5 Reps, etc.)

Fithouse Online

Strength

5 Rounds for Quality

12 Goblet Step-back Lunges

12 Bicep Curls (crusher grip)

12 Slow Mountain Climbers (knee to chest style, 1s pause with knee to chest, squeeze)

Conditioning

AMRAP10

30 Double Unders OR 45 Singles OR 45 Standing Toe-taps to DB/KB

15 Single-arm DB/KB Snatch, alternating

7 Burpees

Core

4x

30s Tall Plank - L (from hand not elbow)

30s Tall Plank - R (from hand not elbow)