Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 8

Monday 1.8.18

Est 5 Rep Bench Press

5 Rounds
9/9 Single Arm Dumbbell Thruster (50/35)
12 Pull Ups or Ring Rows

3 Sets
15/15 Single Arm Wall Press Up
10 Banded Good Mornings

Mobility
2:00 Overhead Lying Plate Stretch

Tuesday 1.9.18

8 Rounds
2 Minutes on/1 Min Off
200m Row
25 Wall Balls (20/14)
15 Deadlifts (185/145)
10 Burpees

Mobility
3:00 Barbell Quad Smash

Wednesday 1.10.18

Every 2:00
30 Kettlebell Swings (72/53)
*you pick style

4 Rounds
70 Double Unders or 150 Single Skips
12 Toes to Bar
10 Box Jumps
20 Ab-Mat Sit Ups

Mobility
1:30/Side Banded Hamstring Stretch

Thursday 1.11.18

20 Minutes
1 Hang Power Clean
2 Front Squats
3 Push Press

5 Sets
3/3 Turkish Get Ups
1:00 Alternating Plank Ups
10/10 Land Mine Rotations

Mobility
2 Minutes of Squat Therapy at Wall

Friday 1.12.18

Build to 5 Rep Deadlift

3 Rounds
40 Russian Kettlebell Swings
20 Lateral Box Jumps/Step Overs (24/20)

Tabata
Hollow Rocks

Mobility
1:00 Arm Bar per side

Saturday 1.13.18

With a Partner
150 Air Squats
-partner holds wall sit
100 Wall Balls
-partner holds 25/10# overhead
300 Double Unders
-partner holds high plank
100 Push Ups
-partner hang from rig
150 American Swings
-partner holds side plank

Sunday 1.14.18

Partner WOD
 

 

 

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