Friday, March 26, 2021

Fithouse LOW Program

Part A

Handstand Skill Practice

E2MOM x 5 Rounds

30s - 45s on / Rest remaining time

Pick a progression:

- Pike Box Walk-arounds

- 1 - 3 Wall walks with hold

- Handstand shoulder taps

- Handstand walks

- Coach prescribed option

Part B

EMOM x 16

M1) 10 Box Step-ups

M2) 10 DB Push Press with slow negative

M3) 12 Alt. Goblet Coassck Squat

M4) 12 Floor Press

Part C

EMOM x 6

10 - 15 Bicep Curls

12 - 16 Sit ups

Fithouse High

AMRAP 16

20 Russian KB Swings

Run 800m*

* On the run, stop and perform:

@ the 'C' - 10 Air squats

@ the fire hydrant - 20 Air squats

@ the 'C' - 10 Air squats (yes on the way back too!)

Fithouse Online

Conditioning

For time:

60 Burpees

50 Goblet Step-back lunges

40 KB/GB Swings

30 Goblet Squats

20 DB/KB Push Press / side

10 Devil's Press

Accessory

EMOM x 6

Alternating

a) 10-12 Barbell Bicep Curls

b) 10 - 12 Chair Dips