Wednesday, March 10, 2021

Fithouse LOW Program

Part A

E2MOM x 4 Rounds

6 - 8/side Single Leg Deadlift (Barbell, DB, or KB)

Glute Bridge Hold remaining time (10s transition)

Part B

3 Rounds For Quality

10 Front Raises

10 Weighted Jump Squats (Suitcase position)

10 Lateral Raises

10 Cossack Squat - weighted or unweighted (5/side)

15 Min Cap

Part C

3 Rounds

4 Yoga Push-ups

6/side A-Frame Toe Taps

8 Plank Down-ups

10 Plank Knee to Elbow (5/side)

Rest 30s - 1 Min

Fithouse HIGH Part B

AMRAP 4

Run 400m

Max rep Air Squats in Remaining Time

Rest 2 Mins

AMRAP 4

60 Air Squats

Max Laps around building in remaining time

HOME MADE Program

1. Strength

3 Rounds

4/Side Goblet Lunge Complex*

12 Goblet Sissy Squats**

24 Weighted Calf Raises (using plate/book/stair)

*Goblet Lunge Complex = KB/DB Goblet position, 1 Reverse Lunge + 1 Lateral Lunge. Perform all reps on one side, then switch sides

** Sissy Squat = if possible elevate heels 1-2 inches (weight plate, book, yoga block, etc.)

2. Conditioning

10-9-8-7-6-5-4-3-2-1

Burpees

Air Squats

Push Ups

3. Core

3 Rounds

12 Reverse Sit-ups

24 Russian Twists (unweighted, fast)