FH Programming - April 16 - 21

Monday

E2MOM x 6

1 Power Snatch + 1 Hang Squat Snatch @ 70%

 

EMOM 15

15 Power Snatch #75/55

20 Wall Balls

60 Double Unders

*try not to exceed 45s MAX each round. Scale appropriately

 

Tuesday

7x500m Row

Rest 30 seconds

Last intervals before we test again next week. Today is the day to push through the pain and see what you’re made of!

 

EMOM 6

4-8 Strict T2B

Rest 2 mins

EMOM 6

4-8 Strict Ring Dips

 

Wednesday

AMRAP 20

4 Widths (from rig to wall) KB Front Rack Carry 53/35

10 KB Front Squats

50 DU

4 Widths KB Farmer Carry

10 KB Deadlifts

 

Tabata

Weighted planks #45/25

 

Thursday

EMOM 10

3 Squat Cleans @ 70%

 

AMRAP 10

20/16 Cal Row

14 Dumbbell Hang Power Clean and Jerk (7/side) #50/35

*5 rounds is the goal. No pace just crush it

 

Friday

10 Minutes of Skill Practice:

Handstands or appropriate scale (wall walks, HSPU, Handstand holds, Handstand walk)

 

3 RFT

800m Row

15 Burpees

25 KB Swings #53/35

 

Accessory

3x10 Curls

3x12 Skull Crushers

Rest 1 min

 

Saturday

 

10 Rounds Partner DT

 

12 Deadlifts #155/105

9 Hang Power Cleans

6 Push Jerks

*1 Partner completes a full round while the other is doing double unders. 40 min CAP :)