Thursday, March 4, 2021

Fithouse Low Program

Part A

EMOM x 8 Rounds
M1) 4 - 8 Strict Pull ups or Ring Rows
M2) 10 - 12 Light Sumo Deadlift High Pulls

Part B

EMOM x 18 Minutes
M1) 6-8/side Barbell Front-rack Lunge OR Goblet Lunge
M2) 8 - 12 Barbell Bent-over row OR DB Bent-over row
M3) 30s - 50s Plank Shoulder Taps

Part C

3 Rounds
10 Sit ups
20 Russian Twists (Left = 1, Right = 2...)
Rest 30s

HOME MADE Program

1. Strength

3 Rounds:

10 Crush Grip Romanian Deadlift

10 Half Kneeling DB Row

10/Side Suitcase Lunge

2. Conditioning

3 Rounds

Run 400M OR 2 Min Jumping Jacks OR 18 - 20 Burpees

30 Goblet Lunges

3. Mobility

2 Mins/side Pigeon

2 Mins Saddle Stretch

BUILT Program

1. Strength

EMOM 10 Rounds

2 Power Snatches @ 75% - 85%

2. Conditioning

AMRAP 6

12 DB Facing Burpees

9 DB Snatches (50s/35s)

6 C2B Pull ups