Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 16

CrossFit

Monday 9.16.19

a) Take 5-8 minutes to warm-up backsquats, then perform:
4 sets of 8 Backsquats*

*only allowed 1 jump in # within the 4 sets
*Work at approximately 75-78% of 1RM backsquat

b) Perform 4 sets of:
15m/15m Mixed KB Farmers/OH KB Carry (53s/35s)
30 Russian KB swings (53/35)
5 Slamball Slams (40/25)
Rest 1 minute between sets

Tuesday 9.17.19

a) Take 16 minutes to perform 2 sets of:
10 DBL DB Z-presses
20 DBL DB Walking Lunges
10 Lateral DB Delt Raises
10 DBL DB Squats
10 Push-ups
10 Ring-rows
10 DB Bicep Curls
10 DB Skull Crushers

b) "Fran" (9min cap)
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday 9.18.19

a) "Food Baby"
28 Minute EMOM (4 rounds):
M1: 14 Goblet Squats (72/53)
M2: 21 American KB Swings
M3: 14 Cal Ski
M4: 21 Abmat sit-ups
M5: 14 Cal Row
M6: 63 Double-unders
M7: Rest

Thursday 9.19.19

a) "Satan's Sauna" (30min cap)
2 Rounds for time:
1200/900m Row
5 Powercleans (225/165)
1.5/1.2 Mile Bike
5 Powercleans
800m Run
5 Powercleans

Friday 9.20.19

a) "The efFHect"

10minute AMRAP
3-6-9-12-15... and onward...
Wallballs (30/20)
Toes-to-bar

Rest 3 minutes

7minute AMRAP
11 Deadlifts (135/95)
11 Box Jumps (24/20)

Saturday 9.21.19

a) "Talent Show" (28min cap)
Perform the following with a partner:

800m Run (P1 and P2 together)

Then, 10 alternating rounds of:
2 Man Makers (50s/35s)
5 Strict Pull-ups
5 Burpees over rower

Directly into: 250/200cal Row (total calories between P1 and P2)

Sunday 9.22.19

Partner/Team WOD!

Strength

Day 1

a) Take 20 minutes to establish a 1RM Snatch

b) Perform 3 sets of the following complex @ 70% of ^:
1 Power Snatch
2 Snatch
3 Overhead Squat

c) Accumulate: 50 Barbell Roll-outs

Day 2

a) Take 20 minutes to establish 1RM Clean and Jerk

b) Perform 3 sets of the following complex @ 70% of ^:
1 Power Clean
2 Cleans
3 Jerks

c) Accumulate: 5 Minute Ring Plank

Day 3

a) Take 20 minutes to establish 5RM Front Squat

b) 5 sets of:
10/10 Bulgarian Split Squats
10 Barbell Hip Thrusts

c) Accumulate: 50 GHD Sit-ups

Week of September 9

CrossFit

Monday 9.9.19

a) "Validated"
EMOMx25
M1 - 6 Clusters (135/95)
M2 - 9 Bar-facing Burpees
M3 - 6 Hang Power Snatches
M4 - 9 Chest-to-bar Pull-ups
M5 - Rest

Tuesday 9.10.19

a) 3 sets of:
10m/10m Banded Lateral Bear Crawl
:20/:20 Star-plank
10 BB or DB Glute Thrusts (supported on bench)

b) "Sugar High"
For time (18min cap):
2 Lap Run
40 Russian KB Swings (72/53)
40/32 Cal Bike
40 KB Goblet Squats
2 Lap Run
40 Russian KB Swings

Wednesday 9.11.19

a) 4 sets of:
7/7 Single-arm Supported Bent-over DB Rows (Heavy)
:20 Max Effort Battle Ropes
50 Double-unders
Rest :45-:60

b) Rowing Intervals (20min cap)
2x500m
2x300m
2x100m
Rest 1:1 between sets
*Increase pacing equal to or greater than :02/500m per every set.

Thursday 9.12.19

a) 5 sets of (building in #):
5/5 Landmine Split Squats
Rest :60-1:30 between sets
*These can be heavy!

b) "Cindy's Ugly Sibling"
15 rounds for time (10min cap):
3 Strict Pull-ups
5 Push-ups
7 Air-squats

Friday 9.13.19

a) "Beef Cake"
20 Minute AMRAP
40 Single-arm DB Power Cleans (50/35)
25 Toes-to-bar
10 Calorie Any Machine

*split SA DB cleans as needed between arms
*keep same machine entire wod

Saturday 9.14.19

a) "Frenzy Flow" (30min cap)
With a partner, perform the following:

21-15-9
Devil's Presses (50s/35s)
Alt Partner Single DB Box Step-ups (24"/20")

Directly into ->

1-2-3
Lap Run w/ DB (both partners together)
20-40-60
Single-arm DB Push Presses

Directly into ->

3 Rounds of:
10 Synchro Alt DB Snatches
10 Alt Partner Box Jumps (24"/20")

Sunday 9.15.19

Partner/Team WOD!

Strength

Day 1

a) Build to a 1RM Zercher Squat

b) 3 sets of:
3 Front Squat @ 80% of Zercher Squat
20/16 Calorie Bike

c) Accumulate: 50 Barbell Ab Roll-outs

Day 2

a) Build to a 1RM Axel Bar Deadlift

b) 3 sets of:
3 Deadlifts @ 80%
40m Farmers Carry

c) 5 sets of:
10 GHRs

Day 3

a) Build to a 1RM Strict Press

b) 3 sets of:
10/10 Single-arm DB Presses
10 Strict Pull-ups

c) Accumulate: 50 GHD Sit-ups

Week of September 2

CrossFit

Monday 9.2.19

CLOSED Labor Day Holiday

Tuesday 9.3.19

a) Take 7 minutes to warm up barbell backsquat, then perform:
3 sets of 10 Backsquats*
Rest 1-2 minutes between sets

*only allowed 1 jump in # within the 3 sets
*Work at approximately 70-72% of 1RM backsquat
*absolutely no fails today

b) "Cool Runnings"
EMOM x 15
M1: 20 Medball Squat Cleans (20/14)
M2: 250/200m Ski Erg
M3: 20 Medball Abmat Sit-ups
M4: 250/200m Air Runner
M5: Rest

Wednesday 9.4.19

a) Perform 4 sets of:
4/4 KB Windmills
8/8 Single-arm KB Strict Presses
12 Rower Pike-ups
Rest-walk between movements

b) "Pirate's Party"
14 Minute AMRAP
3-6-9-12-...
Hang Power Cleans (165/115)
Calorie Row

Thursday 9.5.19

a) Perform 3 sets of:
5/5 Pallof presses holding light DB w/ Reverse Lunge
L-Sit Box Dips, 1-2 reps short of failure
10/10 Powell Raises
Rest-walk between movements

b) "Me Oh My"
6 rounds for time:
16/12 Calorie Bike
16 Single-arm OH Walking Lunges (75/50)
48 Double-unders

*20 minute cap

Friday 9.6.19

a) Breath work/warm-up:
1 Lap Run/Effort, where you move only when lungs are totally empty*

*To begin, perform 5 belly breaths, then move directly into 5 reps of 5 second box breathing. Compose yourself, take 1 large inhalation, then exhale all of your air. At the total expiration point, run as far as you can until you get the urge to breath again. Once you breath, you stop. Take 2 breaths, exhale all air after 2nd breath and run again.
*Long story short: Run when your lungs are empty, stop running to breath, only get 2 breaths between efforts.

b) Utilize 8-10 minutes to practice BMU progressions: kip swing, bar to hip, turn over, press out, etc etc etc

c) "Deep Blue"
10 Minute AMRAP
4 BMU
6 Dual KB Thrusters (53s/35s)
4 Box jump-overs (30"/24")
Rest 1:1, nasal breathing only during rest period

Saturday 9.7.19

a) "Body Armor"
With a partner, perform:

Buy in: 4 Lap Run

Then,
3 rounds of:
60 Wallballs (20/14)
40 Toes-to-bar
20 Deadlifts (275/175)

Cash out: 4 Lap Run

Notes:
-32 minute time cap
-1 Lap ~ 300m
-Only 1 partner working at a time. When performing the run, tag partner after 1 lap/300m portion
-Split rep scheme as needed

Sunday 9.8.19

Partner/Team WOD!

Strength

Day 1

Deload
a) 5 sets of:
5 Zombie Squats @ 70% 1RM Front Squat
20 Unbroken Wall Balls

b) 3 sets of:
21/17 Calorie Bike
40m Sandbag Carry

c) Accumulate: 50 Toes-to-bar

Day 2

Deload
a) 5 sets of:
5 Sumo Deadlifts @ 70%
20/20 Banded Leg Curls

b) 5 sets of:
10m Death March
10 DB Deadlifts

c) 5 sets of:
10 GHRs

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