Friday, March 19, 2021

Fithouse LOW Program

Part A

EMOM x 8 Rounds

M1) 3 - 7 Strict Toes-2-bar OR Leg/Knee Raise - ALL with Slow eccentric

M2) 5 Kipping T2B Practice OR Kipping Knee to Elbow OR Kipping Knee Raise

Part B

E3MOM x 4

8/side Goblet Lunge with Twist*

10 Med Ball slams

8 - 10/Side Single DB DB/KB Push Press

4 Stir-the-pot on Medball

*Twist over 'Up' knee

Part C

EMOM x 8 Rounds

Alternating

M1) 1 - 3 Wall Walks

M2) 45s Squat Therapy Facing the wall

HOME MADE Program

Conditioning

EMOM 20

M1) 10 - 20 Push ups

M2) 30 Alt. Jumping Lunges

M3) 20 Sit Ups

M4) 15 Burpees

M5) 25 Air Squat

Scale reps as needed

Strength

3 Rounds

6 / Side Heavy Cheater Bicep Curls

10 - 15 OH Tricep extensions

Mobility

4 Mins OH Squat