Farmhouse Crossfit

Dedication. Passion. Success.

Week of March 26

Monday 3.26.18

3 Sets per Side
1 Turkish Get Up
2 Windmills
3 KB OHS
1 Turkish Get Down

4 Rounds
30 Push Ups
30 Box Jumps

3x3/3 Javlin Press

Tuesday 3.27.18

3 Sets
5 Close Grip Chin Up
8/8 Single Arm DB Fly

3 Sets
300m Row
Rest: 15 Deep Breaths

3 Rounds
8 Wall Walks
12 Deadlifts (315/225)

Wednesday 3.28.18

Back Squat
3x2
-build from last week

4 Rounds
:30 Call Out 40m Shuttle Sprint
:30 Rest

3 Sets
:30 Wall Facing Handstand Hold
5 Hanging l-levers *hold at top for 3 count
19m Reverse Walking DBL KB Overhead Lunge
25/25 Russian Twist *feet off the ground

Thursday 3.29.18

Sumo Deadlift
Build to Max

5x2 Sumo Deadlift *45% + red band
:20 rest between sets

2 Rounds
500m Row
40m Walking KB Swing (53/35)
-rest 2:00

Friday 3.30.18

Press
Build to Max

5x2 Push Press
-use 75% of today's best press
:45 rest between sets

5 Rounds
18 Burpees
60 Double Unders

Saturday 3.31.18

25 Minute AMRAP
3 Rounds
3 Deadlifts (85%) OR 9 Deadlifts (55%)
3 Tall Box Jumps
-then
5 Rounds
10 Ball Slams
5 Knee to Feet Jumps
15 Toes to Bar

Sunday 4.1.18

Partner Work!

 

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