Monday, March 22, 2021

Fithouse LOW Program

Part A

E2MOM x 5 Rounds

5 - 8 Back Squats @ 50% of 1RM or add 5-10#s (only) from last week

+ 10/side Jumping lunges

Part B

EMOM x 12

Alternating

M1) 8 - 12 Aussie Rows OR  DB Bent-over Row

M2) 12 - 15/side Weighted Side Bends

M3) 16 - 20 Sissy Goblet Squats*

M4) 30 - 50s Handstand Hold

*Elevate heels on 10# plate

Part C

4 Rounds:

30s Max Candlesticks*

30s Rest

* https://www.youtube.com/watch?v=NLek0E7rqrk

Fithouse High (Part B)

AMRAP 14

10 KB Deadlifts

10 KB Swings

10 Goblet Squats

Farmers Carry 1 Lap

Fithouse Online

Strength

E3MOM x 3 Rounds

10 -15 Z-Press

10 - 15 Bent-over Rows

10 - 15 OH Tricep Extensions

Conditioning

AMRAP10

12 Lunge Steps

8 DB/KB Deadlifts

6 Push Ups

Core

Accumulate:

3 Mins Hollow Hold