Week of December 10

Monday 12.10

*Kettlebell*

5 sets
4/4 KB Bent Press
8 Hollow Pull Ups

5 Heavy Sets
5 Power Swings
5 Cleans
5 Front Squats
5 Snatch
-use double bells

3 Sets
12 Banded Push Ups
12 Body Saw

*Functional Movement*


Hang Power Snatch
6x3

30-25-20-15-10-5
Crunches
Russian Twists (total)
Flutter Kicks (each leg)

5 Rounds
10 Front Rack Walking Lunge @BW
15 C2B Pull Ups
1min Dead Hang

*CrossFit*

30 Minute AMRAP
Row 500m
5-4-3-2-1
Deadlifts (315/225)
15-12-9-6-3
Wall Balls

*Strength*

Build to 1 Rep Max Front Squat
*w/ 2 second pause in bottom

Max Reps @60% (no pause)

5 Sets
10 Sandbag Lunges
10 Strict TTB

Tuesday 12.11

*Functional Movement*

5 Sets
250m Row Sprint
:30 Hollow Hold
1:30 rest

2 Sets
10 Barrier Jumps
20 Ring Push Ups
40 UB DU's (3 attempts)

3x3min AMRAPS
10 DB Cleans
10 Burpee Box Overs
1min Rest b/w

*CrossFit*

15-12-9-6-3
Unbroken Push Press
-Increase Load each Round

20 Minute AMRAP
100 Burpees
Remaining time:
"Cindy"
5- Pull Ups
10 Push Ups
15 Air Squats

Wednesday 12.12

*Functional Movement*


Find a Heavy 2 Rep
Bear Complex: 1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat +1 Push Press
*Must be a true bear complex, can not mix movements i.e. thruster

3 sets
8 Seated DBL KB Strict Press
6 Shin to Bar
10 Scap Ring Row+Ring Row

5 Sets Per Arm
8 KB Snatch
10m OH Carry
8 KB Push Press
10m Front Rack Carry

*CrossFit*

2 Rounds
0:00-5:00
50 Cal Row (2:30 Cap)
5 Thrusters
5:00-9:00
40 Cal Row (2:00 Cap)
4 Thrusters
9:00-12:00
30 Cal Row (1:30 Cal)
3 Thrusters
12:00-14:00
20 Cal Row (1:00 Cap)
2 Thrusters
14:00-15:00
10 Cal Row (:30 Cap)
1 Thrusters
5:00 Rest
-Repeat

*Strength*

Build to 1RM 2 Second Pause Bench Press

4 Sets
10 Bench @50%
Max Effort Strict Pull Ups

3 Sets
30 Banded Tricep Extensions
30 Barbell Curls

Thursday 12.13

*Kettlebell*

4 Sets
2/2 Bottoms Up Turkish Get Up
:45 Handstand Hold

EMOMx12
5 DBL KB Cleans + 5 DBL KB Push Press
*same DBL KB for sets

3 Sets
40m Single Side Suitcase Walk
40m Quadruped Crawl

*CrossFit*

3 Rounds
15 Power Cleans (185/135)
100 Double Unders

10 Minute ABS
2:00 Alternating Plank- Up
3:00 Hollow Rock
1:00/1:00 Side Plank
3:00 Flutter Kicks

*Strength*

Deadlift to 1 RM

5 Sets
40m Sandbag Carry
Max Effort KB Swings (72/53)

Friday 12.14

*Kettlebell*

Front Squat
3x1

5 sets per side
1 Get Up + 3 Wind Mills + 2 Bent Press + 1 Get Down

4 sets
8 V-Up
16 Heel Taps

*Functional Movement*

4 sets
4 Box Squats (speed focused)
8 Good Mornings
12 SL Box Jump (Total)

7 Rounds
40m Farmers Carry
8 Russian KB Swings
16 Abmat Sit Ups

*CrossFit*

For Time
5 Thrusters (185/135)
20 Push Press (95/65)
4 Thrusters
20 Front Squat (95/65)
3 Thrusters
20 Power Cleans (95/65)
2 Thrusters
20 Thrusters (95/65)
1 Thruster

Saturday 12.15

*Functional Movement*

5 sets
3 Split Jerks
:45 Dead Bugs

3 sets
3x5 weighted Push ups+:15 Plank

15min AMRAP
10 Deadlifts

10 Ring Rows
Every 1:30 complete 80m Shuttle Run

*CrossFit*

15 Minute AMRAP
2 Hang Power Snatch (155/105)
5 Ring Dips
8 Wall Balls

10 Minute
2:00 Front Raise *hold #5 in each hand
2:00 Toes to Bar
3:00 Banded KB Swing
3:00 Arm Haulers

*Strength*

Weekly Make Up

Sunday 12.16

*CrossFit*

Partner Designed Workout

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