Farmhouse Crossfit

Dedication. Passion. Success.

Week of April 2

Monday 4.2.18

3 Sets
1 DBL Get Up
4 DBL KB Snatch
10 Alternating Step Out Lunge
1 DBL Get Down

3 Rounds
21 Clapping Push
15 2-for-1 Wall Balls (20/14)
9 Muscle Ups or 18 Pull Ups

3x4/4 Javlin Press
*build from last week

Tuesday 4.3.18

3 Sets
1 Legless Rope Climb or 2 Rope Climbs
8 Loaded Ring Dips

4 Sets
15 Cal Row
Rest: 12 Deep Breaths

5 Rounds
15 Jumping Chest to Bar Pull Ups
9 Hang Power Cleans (135/100)

Wednesday 4.4.18

Back Squat
3x2
*keep building!

3x5 Deficit HSPU

4 Rounds
:40 All Out: 5m Shuttle into a 10m Shuttle into a 20m Shuttle
:20 Rest

3 Sets
10 Tall Kneeling Arnold Press
:30 Nose and Toes HS Hold
8/8 RNT Reverse Step Lunge
10/10 Whirly Dirly

Thursday 4.5.18

5x2 Sumo Deadlift
55% + Red Band
:20 Rest Between Sets

3 Sets
1:00 Reach Out Plank
10 Kneeling Ring Fall Outs

6 Rounds
30m Perfect Bear Crawl
6/6 Single Leg Deadlift (115/90)
9 Push Press

Friday 4.6.18

5x2 Dynamic Push Press
75% of last week's press + hanging weights

5 Rounds
30 Burpees
30 Wall Balls (20/14)
30 American Swings (53/35)

Saturday 4.7.18

25 Minute AMRAP
3 Rounds
15 Jumping Back Squats(45/35)
10 Pull Ups
5 HSPU
-then-
5 Rounds
10 Kneeling Jumps
8/8 Suitcase Deadlifts (72/53)
6/6 KB Snatch

Sunday 4.8.18

Partner Work

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