Friday, March 12, 2021

Fithouse LOW Program

Part A

E2MOM x 5 Rounds

5 - 8 Back Squats @ 50% of 1RM or add 5-10#s (only) from last week

30s - 45s - Sit in bottom of squat (unweighted), within the 2 Min working window

Part B

E3MOM x 4 Rounds:

Complete all within the 3 Min working window, rest any remaining time

2/side Turkish Get Ups

8 - 12 Bicep Curls with KB

10 - 15 KB Swings

16 - 20 Russian Twists

Part C

3 Rounds

20s Hollow Hold

5/side Alt. V-ups

10/side Heel Taps Rest

30s - 1 Min

HOME MADE Program

1. Strength

EMOM 16 Working 30s on, 30s off Alternating

M1) Goblet Squats

M2) Romanian Deadlifts

2. Conditioning

5 Rounds

Working 2 Mins, Rest 1 Min

3/side Single-arm Devils Press

15 Chair Dips OR Skull Crushers

Max lateral hops over DB remaining time in 2 Mins

Rest 1 Min

3. Prehab

Shoulder Death Circuit 45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1 Min Arms Extended at your sides Hold Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4