Monday, March 8, 2021

Fithouse LOW Program

Part A

E2MOM x 5 Rounds

8 - 10 Front Squat from floor OR Goblet Squats*

30s - 45s Dead-hang from bar

*Focus on form - big chest, elbows up

Part B

EMOM x 4 Rounds

M1) 8 - 10 Pendlay Row at light to moderate weight

M2) 8 - 12 Good Mornings

M3) 8/side Wood chopper

M4) 30s Strict Hanging Knee Raise

Part C

3 Unbroken Rounds

10 Sit Ups

20 Russian Twists

30 Flutter Kicks

Rest 1 Min

HOME MADE Program

1. Strength

3 Rounds

6-8/Side Single-arm, half kneeling Press

6-8/side DB/KB Halo from hip

Max effort Crusher/Goblet Grip Bicep Curls

Rest 1 - 2 Min

2. Conditioning

AMRAP 20

2 - 4 Wall Walks (pick # reps and stick to it)

14 Squat Jumps

24 Mountain Climbers

34 Double Unders OR Jumping Jacks

3. Mobility

5 Mins - 90/90 Sweeps*

*Advanced - in 90/90 position - lift back foot and hold as long as possible.