FH Programming - July 22-27


In Pairs


Run 1 Lap

13 Wall Balls



50 Double Unders/Single Unders

7 Dual KB Cleans 53/35s



10/7 Cal Row

6 Burpees Over the Rower


Rest 1 min btw AMRAPs.

Partner 1 completes FULL ROUND before the switch.

If you cannot maintain at least a 1 min/round pace than shorten up the run/dubs/row.



In Pairs

Team Jared: 

4 RFT:

800m Run

40 Pull Ups

70 Push Ups

Run together. Share the reps. Both partners work at the same time but cannot advance to the next movement until A) Together the team has accumulated the set amount of reps, and B) Both members of the team have returned from the run. 35 min cap



Fight Gone Bad Style. EMOM, Max Reps for 4 Rounds: 

M1: Row Cals

M2: T2B

M3: Shoulder to Overhead 115/80

M4: Dual DB Front Squats 50/35s

M5: Rest




400m Run

8 Dips

12 Deadlift 155/105


Accessory Supersets:

3x10 Dual DB Bent Over Rows

3x10-12 Barbell Curls

Rest 1:30



6 Rounds for time:

12/8 Cal Bike OR 12/8 Cal Row OR 60 Double Unders

8 Squat Cleans #135/95

8 Box Jump Overs 24/20’

You must hit the bike/row/dubs 2 times each throughout the course of the workout. First come first serve. 25 min cap.


Accessory. Accumulate 50 of each:

Banded Ab Mat Sit Ups

Barbell Good Mornings




The Fatal 40

For Time:

40 Wall Balls 20/14

40 Hang Cleans 95/65

40 Pull Ups

40 Deadlifts 95/65

40 Push-Ups

40 Box Jumps 24/20

40 Kettlebell Swings 53/35

40 T2B

40 Air Squats

40 Hang Snatches 95/65

40 Double Unders

40 Sit Ups

40 Burpees


400 meter Run at the start and, after each movement.

This is a long-one, the point here is to just-keep-working. We’re going to work for 45mins. For those that need to go, we’ll have a 45 min cap, but for those that want to finish…we’ve got a 90 min cap.