Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 19th

Monday

a1) Deadlift Progression
@0:00-6:00 3-3-3-3 Deadlifts - Building

a2) @6:00-14:00
2-2-2-2 Deadlifts - Building to a heavy 2RM

b) "Flight Delayed"

10 Minute AMRAP:
10 Air Squats*
10 American KB Swings* (45/25)
100m Run or 8/6 Cal Bike

*Add 2 reps per round!

Tuesday

a) "Jetlag"
30 Minute AMRAP:

5 DB Thrusters (50s/35s)
10 Ab-mat Sit-ups
15 Calorie Row (or Bike/Ski/Air Runner)
20 Wallball (20/14) to 10'/9'

Work:Rest = 1:1

During rest periods: breath in through nose, breath out through mouth

b) Cool down breath work:
Lying supine...
1 minute box breathing 5/5/5/5 in/out mouth...
90 seconds box breathing 5/5/5/5 in nose/out mouth...
2 minutes box breathing in/out nose only.

Wednesday

a) In 12 minutes, perform 3 sets of:
4 Strict Ring Pull-ups
4 Around-the-worlds
8 Archer Ring Push-ups
8/8 Single-leg KB RDLs

b) "Buckle up"
16 Minute EMOM*:

Odd= 10sec 90deg hold + 8 Pull-ups
Even= 10m/10m Box Push Sprint

*all work to be completed <0:20

Thursday

a) "...Smile because it happened"
For Time (32min cap):

1000m Row or 800m Run
20/20 DB Hang Clean and Jerks (75/50)
1000m Row or 800m Run
20 Burpees over rower or burpees to plate
1000m Row or 800m Run
200 Double Unders

Friday

a) Every 90 Seconds x 5 rounds

4 Front-racked Barbell Walking Lunges + 1 Power Clean*

*you may build over the course of the 5 sets, but do not build heavier than able to power clean back to the rack. If your power clean is your limiter on this, slow your lunge down and control the movement. Then, really focus on being explosive in your power clean when legs are fatigued.

b) "Bank Hiest"
For Time (20min cap):

1 Lap Run or 400m Row
20 Strict Presses (45/35)
30 Squat Cleans
40 Power Snatch
2 Lap Run or 800m Row
20 Strict Presses (75/55)
30 Squat Cleans
40 Power Snatch
3 Lap Run or 1200m Row

Saturday

"Premium Subscription"
a1) 8 Minute AMRAP
8 Russian KB Swings (72/53)
8 Toes-to-bar
8 Hand-release Push-ups
8/6 Calorie Bike

Rest 4 minutes

a2) 6 Minute AMRAP
6/6 Suitcase Deadlifts (53/35)
6/6 KB Snatches
6/4 Calorie Ski or V-ups

Rest 3 Minutes

a3) 4 Minute AMRAP
4 Burpee Pull-ups
40 Double-unders

Rest 2 Minutes

a4) 2 Minute AMRAP
20/40/60m Killer Run

Strength

Day 1
a) 5 sets of:
3 Zercher Squats
8 Sandbag Squats
20m Sandbag Carry (Heavy)

b) 4 sets of:
6 Bulgarian Split Squats
6 Barbell Hip Thrusts (Heavy)

c) Accumulate: 50 Strict Toes-to-bar

Day 2
a) 5 sets of:
3 Dbl Over-hand Axel Bar Deadlifts (Heavy)
5/5 Single-leg KB Deadlifts (Heavy)

b) 4 sets of:
15 Unbroken Russian KB Swings (Heavy)
20m/20m Suitcase Carry

c) 5 sets of: 10 GHRs

Day 3
a) 5 sets of:
3 Banded KB Strict Presses

b) 5 sets of:
8 Push Presses
:30 Overhead Barbell Hold
:60 Rest

c) Accumulate: 50 GHD Sit-ups

Week of August 12

CrossFit

Monday 8.12.19

a) In 12 minutes or less, perform 3 Sets of:
5/5 Landmine Single-leg RDLs
:20/:20 Single-leg Wall Sit
5/5 Goblet KB Cossack Squats (light)

b1) "Silent Treatment"
@0:00
1 Lap Walk w/ Dbl Front-racked KBs (72s/53s) (Nasal breathing only)
Max Burpees AFastAP (continued nasal breathing) until urged to breath through mouth

b2) @8:00
EMOMx5
5 KB American Swings (72/53) + 5 Vertical Jumps AHighAP

Tuesday 8.13.19

a) 2 Sets Of:
8 Jefferson Curls (45/35)
4/4 McGill Curl-up w/ 3sec hold at contraction
:15/:15 Ring Side Plank

b1) "Moving Day"
@0:00-16:00, build to a Heavy 3rep Front Squat
3 Minute Rest and Transition

b2) @19:00-25:00
6 Minute AMRAP
3 Squat Cleans (@55% of 1RM Clean)
6 Muscle-ups*
*Scale from highest difficulty to lowest difficulty -
RMU, BMU, C2B, Pull-ups, Ring rows
*Do not break up more than 2 sets

Wednesday 8.14.19

a) "Sans Swim"
3 Rounds For Time w/ Neg Splits (30min cap):
500/400m Row
500m Run Outside or 400m Assault Runner
500/400m Ski
0.75/0.6 mile Bike

Thursday 8.15.19

a) 3 Sets Of:
8 Banded Front Delt Raise (perform while in bottom of active squat) (red band)
16 Seated barbell Z-press (alternating front and back of head) (45/35)
:15/:15 Single-arm Rope Pull-up Hold w/ L Sit

b) "Undisturbed Turbulence"
For Time(16min cap):
30-20-10 Power Snatch* (75/55)
60-40-20 Wallballs* (20/14)
90-60-30 Double-unders*
*Everytime you break or trip, perform 3 burpees

Friday 8.16.19

a1) "Who let The Dogs Out"
With a running clock:
@0:00 and every 2 minutes for 12 minutes:
7 Bench presses (@ BW)
14 Bent-over Supinated Barbell Rows (@ 50%BW)
2 Minute Rest and Transition

a2) @14:00-30:00
EMOMx16
M1: 16 Deadlifts @ BW
M2: 6 Pullups + 10 Pushups
M3: 16 Hang Power Cleans @ 50%BW
M4: :30 Hollow Hold

Saturday 8.17.19

"The BS Blueprint"
For Time w/ a partner to get as far as possible (32min cap):
200 Toe-to-bar
100 Cals Bike
100 Shoulder to OH (155/105)
Rest 3 Minutes
100 Toes-to-bar
50 Cals Bike
50 Shoulder to OH (135/85)

Sunday 8.18.19

Partner/Team WOD!

Strength

Day 1

a) 4 Sets Of:
4 Zercher Squats
8 Sandbag cleans
40m Sandbag Bridal Carry

b) 3 Sets Of:
10 Bulgarian Split Squats
10 Barbell Hip Thrusts (Heavy)

c) 3 Sets Of:
10 Barbell Roll-outs
10 Strict Toes-to-bar

Day 2

a) 5 Sets Of:
4 Dbl Overhand Axel Bar Deadlifts (Heavy)
10/10 Single-leg KB Deadlifts

b) 4 Sets Of:
20 Unbroken KB Swings (Heavy)
50m Farmers Carry

c) 5 Sets Of:
10 Nordic Hamstring Curls

Day 3

a) 5 Sets Of:
4 Banded KB Strict Presses

b) For Time:
50 Strict Presses*
*Every time you break, perform 40m bearcrawl

c) Accumulate 50 GHD Sit-ups

Week of August 5

CrossFit

Monday 8.5.19

a) Every 2 Minutes For 12 Minutes (6 sets):
1.1.1 Deadlifts w/ 3sec descent @ 85%

b) "Top Gear"
For Time (14min cap):
21/18 - 15/12 - 9/6 Cal Bike
63 - 45 - 27 Double-unders
7 - 5 - 3 Power Clean + Hang Power Clean (205/135)

Tuesday 8.6.19

a) 3 Sets Of:
5/5 Single-arm DB Bench Presses @ 55x1
20 KB Goblet Curtsy Squats
10 Windshield Wipers

b) "Hot Tamale"
4 Rounds For Time (18min cap):
250/200m Row
5 Burpee Box Jump-overs (24"/20")
10 Toes-to-bar
Rest 1:1

Wednesday 8.7.19

a) "Event 1 CFG"
4 Rounds For Time (20min cap):
400m Run
3 Legless Rope Climbs*
7 Squat Snatches (185/130)

*Scale LRC to regular rope climbs or 3/3 switch-grip strict pull-ups

Thursday 8.8.19

a) 3 Rounds For Quality (10min cap):
10 Alt DB Hang Split Snatches (75+/50+)
10m Handstand Walk or :60 HSW Effort
10 Alt Pistols

b1) Every 2 Minutes For 10 Minutes:
10 Backsquats @ 1.25BW
b2) @10:00
"Bring Sally Up" Back Squat Challenge
135/95

Friday 8.9.19

a) 3 Set Of:
6 Seated RNT Tempo Barbell Strict Presses @ 3133 (45/35)
16 High Plank KB Pull-throughs (Heavy)
8/8 Half-kneeling Low to High KB Chop (Light)

b) "Sour Lemonade"
16 Minute AMRAP
600m Row or 0.75 Mile Bike
30 DBL KB Push Presses (45s/25s)
20 DBL KB Russian Swings
10 Pull-ups

Saturday 8.10.19

"Meteor Shower"
For Time (24min cap):
80/60 Calorie Any Machine
40 Plate Ground to OH (45/25)
40 Plate OH Walking Lunges
60/45 Calories Any Machine
40 American KB Swings (53/35)
40 KB Goblet Squats
40/30 Calories Any Machine

Sunday 8.11.19

Partner/Team WOD!

Strength

Day 1

a) 5 Sets Of:
5 Zercher Squats
10 Sandbag Lunges
20m Sandbag Carry

b) 3 Sets Of:
10 Bulgarian Split Squats
10 Barbell Hip Thrusts (HEAVY)

c) Accumulate: 50 Ab Roll-outs

Day 2

a) 5 Sets Of:
5 Double Over-hand Axel Bar Deadlifts (HEAVY)
10/10 Staggered-foot DBL KB Deadlifts

b) 4 Sets Of:
30 Unbroken KB Swings
40m Farmers Carry

c) 5 Sets Of:
10 GHRs
Rest As Needed

Day 3

a) 5 Sets Of:
5 Banded KB Strict Presses

b) 5 Sets Of:
5/5 Javelin Presses
40m DBL OH KB Walk

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