Farmhouse Crossfit

Dedication. Passion. Success.

Week of February 19

Monday 2.19.18

3 Sets
8 Roman Deadlifts
12 :03 Paused Superman

5 Rounds
15/15 Suitcase Deadlifts (72/53)
12 KB Goblet Squats
8 Clapping Push Ups

5x3 Hang Power Snatch

Tuesday 2.20.18

2 Sets
10 Rings Dips
1:00 Z-Seated Plate Rotation

3x8 Push Press

5 Minute AMRAP
15 Jerks (135/100)
15 Hang Cleans
-rest 2:00
5 Minute AMRAP
15 Deadlifts (135/100)
15 Bar Facing Burpees

Wednesday 2.21.18

3x3 High Hang Snatch + 2 OHS

5x3 Jerk Drops

Tabata: Bottom to Bottom Air Squat

5 Rounds FAST
40m DBL KB Front Rack Carry
1:00 Unbroken Reach Out Plank
10 Front Squats (155/105)

Thursday 2.22.18

3 Rounds
100 Double Unders
25 Burpees
-then-
3 Rounds
20 Barbell Step Out Lunge
10 Jumping Barbell Squats (65/45)
-then-
3 Rounds
40 Alternating Pistols
12 Toes to Bar
10/10 Side Plank Reach Through
-then-
3 Rounds
200m Row
25 Push Ups

Friday 2.23.18

"18.1"

Alternating Tabata
Plank and AbMat Sit Ups

Saturday 2.24.18

9am
18 Min AMRAP
5 Power Cleans (155/105)
10 Wall Balls
15 AbMat Sit Ups

2x500m Row
Rest 1:3

10am
"18.1"

Sunday 2.25.18

Partner Workout
 

Week of February 12

Monday 2.12.18

3 Sets
3 Snatch Grip Deadlift
15 Banded Face Pulls

4 Rounds
12 Single Arm Russian Swings Right
9 KB Snatches Right
6 KB Thrusters Right
12 Single Arm Russian Swings Left
9 KB Snatches Left
6 KB Thrusters Left (53/35)

5x3 Close Grip Overhead Squat

Mobility
Tabata Cossack Squat

Tuesday 2.13.18

2 Sets
12 Ring Push Ups
8 Banded Flies

3x7 Floor Press

4 Minute AMRAP
50 Thrusters (45/35)
100 Double Unders
-rest 1 min
4 Minute AMRAP
50 Front Squats (45/35)
500m Row

Mobility
3x :30 Handstand Hold

Wednesday 2.14.18

3 Minute Thoracic Med Ball Stretch

"12.2"
17 Minute AMRAP
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (135/95)
20 Burpees
30 Snatch (165/110)
10 Burpees
AMRAP Snatches (210/145)

Thursday 2.15.18

3 Rounds
15 Cal Row
15 Pull Ups
15 American Swings (53/35)
-then-
3 Rounds
50 Double Unders
10: 2 for 1 Wall Balls
10 Toes to Bar
-then-
3 Rounds
4x 10m Down, 10m Back Sprint
10m Walking Lunge
10 Clapping Push Ups

Friday 2.16.18

EMOMx10
2 Deadlifts + 1 Hang Power Clean
*build to heavy and remain there for last 5 sets

4 Rounds
8/8 Windshield Wipers
10/10 Single Leg V-Ups

5 Rounds
10 Unbroken Hang Power Cleans (95/75)
10 Unbroken Thrusters
-rest 1:1
*bar may not be set down for 20 reps

Saturday 2.17.18

15 Minute AMRAP
5 Deadlifts (245/175)
7 Box Jumps (24/20)
9 Alternating Pistols

4x300m Row
rest 1:2

Sunday 2.18.18

Partner Workout

 

 

Week of February 5

Monday 2.5.18

5 Sets
3 Seated Strict Press
Max Kipping Pull Ups

21-15-9
Deadlifts (225/155)
HSPU

5x3 Snatch Balance

Tuesday 2.6.18

3 Sets
7/7 Single Arm KB Bench
10 Skull Crushers

3x5 Push Jerk (no foot movement)

12 Minute AMRAP
30 Cal Row
40 Ring Push Ups
30 Overhead Squats (155/105)

2:00/Side KB Quad Smash

Wednesday 2.7.18

3 Minutes
Thoracic Roll

"15.2"
0:00-3:00
2 Rounds
10 Overhead Squat
10 Chest to Bar
3:00-6:00
2 Rounds
12 Overhead Squat
12 Chest to Bar
6:00-9:00
2 Rounds
14 Overhead Squat
14 Chest to Bar
-carry on adding 2 reps every 3:00 until rounds cannot be completed

3 Rounds
3/3 Heavy Turkish Get Ups
12/12 Controlled Army Climbers on Rig

Thursday 2.8.18

3 Rounds
30 Jumping Back Squats (45/35)
30 Thursters
30 Ab Mat Sit Ups
-then-
3 Rounds
20 Burpees
20 Box Jumps
-then
3 Rounds
10 Pull Ups
10 Toes to Bar
10 Push Ups

Mobility
1:00/side Arm Bar

Friday 2.9.18

EMOMx10
1 Power Clean + 1 Front Squat

4 Rounds
10 TNG Swings
7/7 ATW Toes to Bar

5 Rounds
15 Unbroken Wall Balls
30 Unbroken Double Unders
rest 1:1

Saturday 2.10.18

15 Minute AMRAP
1 Power Snatch
3 Power Clean & Jerks
5 Burpees over the Bar

5x200m Row
Rest 1:2

Sunday 2.11.18

Partner Workout

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