Week of March 4

Monday 3.4

*Kettlebell*

4 sets each arm of:
2 KB swing +
2 KB bottoms-up clean +
2 KB bottoms-up front squat +
2 KB bottoms-up strict press
:10 Rest
Repeat with other arm
Rest as needed
*Start with a light KB; try to build over the course of 4 sets but do not lose technical form.

10 rounds for quality:
3 DBL KB strict press (53/35)
6 DBL KB Russian swing
3 DBL KB clean
6 DBL KB front squat

*Functional Movement*

5 sets of:
10 strict barbell press (BB from ground)
:15 Rest
10/10 Single-arm ring row
:15 Rest
20 Russian twists
:60 Rest

5 rounds for quality:
10 bench tricep dips (31X1)
20m Banded 1/4 squat walk forward
20m Banded 1/4 squat walk backward

*CrossFit*

20 minute AMRAP
60 KB Russian Swings (53/35)
40m Bear crawl
60 KB American Swings
40m Bear crawl
60 KB snatch (30R & 30L)

4 sets of:
10 Bent-over reverse fly (31X1)
10/10 Single-arm strict bicep curl (31X1)
Rest as needed

*Strength*

5x5 Overhead squat

3 sets of:
5 Sandbag cleans
5 Sandbag squats
40m Sandbag carry

1 set of:
50 Barbell roll-outs

Tuesday 3.5

*Functional Movement*

2 sets of:
600m row
3:00 Hollow hold
300m row
1:30 Max glute bridges
Rest 2 minutes

18 Minute AMRAP
5 Strict pull-ups
10 Reverse Snow angels
15 Diamond push-ups

*CrossFit*

10-10-10-10-10 Back squats, building in #
:90 Rest

For time:
"Roy"

5 Rounds
15 Deadlift (225/135)
20 Box jump (24/20)
25 Pull-ups

Wednesday 3.6

*Functional Movement*

5 sets of:
2 Deadlift + 2 Romanian deadlift to 2"" below the knee
Rest as needed

3 sets of:
20 Barbell leg wipers (135/95)
10/10 Supported bent-over single-arm DB low row
Rest as needed

1 set of:
50 Abmat sit-ups w/ wallball overhead (51X1)

*CrossFit*

3 sets of:
:30 Ring plank
15 Ring push-ups
:20 Ring plank
10 Ring push-ups
:10 Ring Plank
5 Ring push-ups

15 minute AMRAP
1-2-3-4-5-6-7-8-...
Push press
Air squats

*Strength*

5x5 Deficit deadlift (do not deviate from perfect form)

4 sets of:
8 Strict pull-ups
16 KB swings
:60 Static farmer's hold (HEAVY)

3x10 Strict toes-to-bar

Thursday 3.7

*Kettlebell*

3 sets each arm of:
1 KB windmill +2 Single-arm KB strict press +
1 KB windmill +
3 Single-arm push press +
1 KB windmill +
4 Single-arm push jerk
:10 Rest
Perform with other arm
Rest as needed

6 rounds for time:
6 DBL KB deadlift (72s/53s)
6 DBL KB hang clean
6 DBL KB Shoulder to OH
60m Shuttle run (20m and back, then 10m and back)

*CrossFit*

Every 3 Minutes for 12 minutes (4 sets):
250/200m Row
20 Rev Lunge w/ DBL KB farmer's hold (53s/35s)

8 rounds for time:
8 "2-for-1" wall balls (20/14)
1 Muscle up
8 DBL KB hang clean and jerk (53s/35s)

*Strength*

5x5 Strict press

5 sets of:
5/5 Javelin press
10 Ring push-ups
40m OH barbell carry (HEAVY)

Friday 3.8

*Kettlebell*

1000m row buy-in
Then, 6 rounds of:
20m KB goblet 1/4 squat walk (53/35)
20 KB goblet squats
20m Farmer's carry (no leaning!)
20 Single-leg KB RDL
20m Farmer's carry (other arm)
20 Single-leg KB RDL
20m KB goblet walking lunge
then, buy-out of 1000m row

4 sets of:
8 DBL KB skull crushers (31X1)
8 DBL KB curl (31X1)
:30-:60 Rest

*Functional Movement*

4 sets of:
8 Medicine ball slams
20m Duck walk w/ med ball
20m Bear crawl w/ med ball on back
:60 Rest

20 Minute EMOM
Odd: 5 Man makers (50s/35s)
Even: 5 Pull-up negatives (51Jump1)

*CrossFit*

19.3

Saturday 3.9

*Functional Movement*

3 sets of:
10/10 Half-kneeling landmine press (21X1)
:45 Rest
:45 L-Sit holds on KBs
:45 Rest

12 Minute AMRAP
16 Box step-overs (24/20) w/ DB (50/35)
12 Alternating DB snatch
8/8 DB Shoulder to overhead

*CrossFit*

For time:
30 Pull-ups
60 Deadlifts (135/95)
60 Push-ups
60 Box jumps (24/20)
60 Abmat sit-ups
60 Shoulder to OH
30 Pull-ups

*Strength*

Weekly Make Up

Sunday 3.10

*CrossFit*

Partner Designed Workout

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