Week of December 17

Monday 12.17

*Kettlebell*

5 sets
4/4 KB Bent Press
3.3.3.3 ring push ups

5 Heavy Sets
5 Power Swings
5 Snatch
*use double bells

3 Sets
5 WTD Pull Ups
4/4 Tall Kneeling Press

*Functional Movement*

Squat Clean Thruster
Heavy Single

3 Sets
20 Side Plank Crunches/side
20 Alt. V-Ups

7 Rounds
10 2-for-1 WB's
10 Slam Balls
:30 OH Hold w/ Slam Ball

*CrossFit*

5-5-5-5
Hang Power Clean
100 Double Unders to Start Each Set


30 HSPU
5- Clean and Jerks at (85% of above)
30 Ring Dips
4 Clean and Jerks
30 Toes to Bar
3 Clean and Jerks
30 Pull Ups
2 Clean and Jerks
30 Deadlifts (at barbell weight)
1 Clean and Jerk

*Strength*

5x5 OHS (build)

5x6 Front Rack Lunge (build to working weight)

4 Sets
20/16 Cal Bike
10 Strict TTB

Tuesday 12.18

*Functional Movement*

4 sets
400m Row Sprint
30 Russian Twist
2:30 Rest

2 sets
6 Broad Jumps
:30 weighted High plank
15 weighted Push Ups
:30 weighted High Plank

21-15-9
DB Snatch
Burpee over DB
*rest 3min and repeat

*CrossFit*

21-15-9
Burpees
Walls Balls (20/14- 10ft Target)
-rest 3:00
18-13-8
Box Jumps
Wall Balls (20/14-10ft Target)
-rest 3:00
15-11-7
Kettlebell Snatch per hand (53/35)
Wall Balls

Wednesday 12.19

*Functional Movement*

Find Heavy Complex
Snatch Pull+Hang Power+Snatch Balance+OHS+Snatch

2 sets
6/6 Strict CB T2B
12 Strict Press
18 Front Rack Lunges

4 Rounds
15 DB Clean
15 DB Box Step Overs
15 Ring Rows

*CrossFit*

3x500m Row
rest 3:00

5 Rounds
10 Deadlifts (275/185)
35 Double Unders

*Strength*

5x5 Weighted Pull Ups (build)

4 Sets
10/10 DB Rows
Max Effort Ring Rows

100 Banded Face Pulls

Thursday 12.20

*Kettlebell*

4 Sets
2/2 Barbell Turkish Get Up
40m Quadruped Crawl

EMOMx12
3 DBL KB Cleans + 3 DBL KB Push Press
*same DBL KB for sets
*build from last week

3 Sets
8 Sumo Deadlifts
:45 Hollow Hold

*CrossFit*

3 Rounds
45 Kettlebell Swings (53/35)
4x 40m Shuttle

10 Minute ABS
2:00 Banded Good Morning
3:00 Wall Ball Sit Up
1:00/1:00 Side Plank
3:00 Bicycle Crunch

*Strength*

5x3 Snatch @70%

5x3 Power Clean & Power Jerk @70%

For Time
100 Russian Swings (72/53)

Friday 12.21

*Kettlebell*

Front Squat
3x1.1

EMOMx10
5-8 Push Ups
5-8 Heavy Swings

4 sets
1:00 Plank
Max Handstand Hold

*Functional Movement*

4 sets
5 Paused Back Squats
10 Staggered Stance RDL
10 Rebounding Vertical Jumps

6 Rounds
10m Bear Crawl DB Push
15 Push Ups
20 DB Goblet Squats

*CrossFit*

3-3-3-3-3-3-3
Deadlift

8 Minute AMRAP
15 Box Jumps (30/24)
15 Push Press (95/65)

Saturday 12.22

*Functional Movement*

5 sets
4 Push Press w/ :3 hold on each
:45 Army Crawlers
Max Elbow Plank

20min AMRAP
10 T2B
40m Shuttle Run
10 Pull Ups
40m Shuttle Run
*Every 2min 2 Heavy Hang Power Clean

*CrossFit*

15 Minute AMRAP
12 Abmat Sit Ups
24 Walking Lunges
12 Push Ups
24 Deadlifts (135/100)

10 Minute
2:00 BB Curl
2:00 Knees to Elbow
3:00 High Plank
3:00 Arm Haulers

*Strength*

Weekly Make Up

Sunday 12.23

*CrossFit*

Partner Designed Workout

© 2014 Farmhouse CrossFit. All rights reserved.