Monday, March 15, 2021

Fithouse LOW Program

Part A

EMOM x 7 Rounds

5 Scap Pull-ups

4 Kips

3 Kipping Pull Ups* or 1 - 3 Attempts

Part B

E3MOM x 3 Rounds

1 Max minus 1 rep Pull Ups OR 5 - 8 Jumping Pulls Ups with 3s eccentric (down) portion

10 Light weight Good Mornings

Part C

E4MOM x 3 Rounds

5 - 8/ Side Half-kneeling OH Press

8 Goblet Good for you*

8/Side Plank Down-up

Wall Sit remaining time

*1 Rep = Lunge Left + Lunge Right + Squat

HOME MADE Program

1. Strength

8 Rounds

5 HSPU OR Hand-release Push-ups

10 DB/KB Deadlifts

3 HSPU OR Hand-release Push-ups

Rest 30s

2. Conditioning

4 Rounds

2 Min Jump rope (singles only) OR Lateral Line Hop-oers

1 Min Wall Sit

2 Min Burpees

1 Min Plank Hold

Core

4 Steady Rounds

10 Alt. Plank Down-ups

10 KB/DB Pull Throughs

10 Light/Unweighted Cossack Squats