FH Programming April 22 - 27

Monday

Deadlift + HSPU Complex

10-1 KB or Barbell Deadlift #225/155

1-10 Z-Press or Strict HSPU

8 min cap

 

Rest 10 mins…

 

5 Rounds for time:

50 Double Unders or 100 Single Unders

12 Push Press #115/85

12 Wall Balls #20/14

12 Sit Ups

12 min cap

 

Tuesday 

E3MOM x 12 mins

Back Squat:

2x5 @ 80-83%

2x8 @ 70-73%

1 set E3MOM. Decrease the weight after 6 mins

 

AMRAP 3

Row 12/9 Cals

5 Burpee Box Jump Overs 30/24”

Rest 2 mins and repeat for a total of 3 rounds.

 

Wednesday

Gymnastics Volume:

E3MOM x 3

10-20 Pull Ups or jumping pull-ups

30’ Handstand Walk

For those who don’t have 10 kipping/butterfly pull-ups yet choose the maximum amount you can sustain over 3 sets.

Same thing applies for the Handstand Walk. If no HS Walk then your scale is 2-3 rigid wall walks.

 

5 Rounds for time:

2 Lap Run (off and around the grass)

2 Lengths of rig OH Walking Lunges #45/25 plate

2 Rope Climbs

16 min cap

 

Thursday

EMOM 12:

M1- 20-30s L-Sit

M2- 30-40s Ring Plank

M3- 40-60s Bar Hang

M4- Rest

 

Partner WOD

1 partner works at a time for all exercises not marked “syncro”

 

50 Russian KB Swings #72/53

30 Syncro Air Squats

 

50 T2B

30 Syncro Push Ups

 

50 Box Jumps

30 Syncro Burpees

 

12 min cap. Must be in the same position at the bottom of every syncro rep.

 

Friday

On the 0:00 mark:

30 C&J at #135/95

 

On the 10:00 mark:

Row 100/80 Cals

 

On the 20:00 mark:

3 Rounds for time:

15 Power Snatches #95/65

30 Double Unders

Each of these workouts has an 8 min cap.

 

Saturday

E3MOM x 3

8-10 Single Leg Hip Thrust/side @ 20X1

https://www.youtube.com/watch?v=BMIy2gtjsTI

 

AMRAP 1 x 5

20 seconds Max Cal AB

20 seconds Max Burpee

20 seconds Max Box Jump Overs 20’

Rest 3 mins after each round. If 3 mins feels too long you didn’t go hard enough.

 

Tabata Weighted Planks to finish