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Eric H 11/22/2024 Farm Fitness Away We Go Cardio Intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest		 110 reps
Performed as RX
Eric H 11/21/2024 Farm Fitness None Every minute for 16 minutes, alternate between:
Run 200 Meters
15 squats

*Post work time		 7m 56s
Performed as RX
Eric H 11/20/2024 Farm Fitness Marina Bay 4 Rounds of:
PICK TWO of the following for time
400m Run
500m Row
1000m Bike
* Rest 3:00 After Each Round *

Athletes may choose any combination of two movements for time. This will play to the tune of Boat Race and each round should be a sprint. Athletes may choose to complete the same couplet each round or mix it up every time.the options are endless and so is the fitness!		 24m 04s
Performed as RX
Eric H 11/13/2024 Farm Fitness Farm Fitness 1000th For Time (with a partner)

Buy-In: 1000 Meter Row

Ball Slams 30/20
Bench Press 135/115
Back Extension
Hanging Power Clean 95/65
Kettlebell Swings 53/35
Pull-ups
Push Press 75/45
Single Unders
Sit-Ups
Wall Balls 20/14

Cash-Out: 1000 Meter Assault Bike

With a partner, complete a total of 1000 reps of all movements, in any order, partitioned any way.

Note: Each partner must complete at least 10 reps of each movement. Total reps cannot exceed 200 on a single movement. Only 1 working at a time.		 36m 17s
Performed as RX
Eric H 11/12/2024 Farm Fitness Maryland Terrapins 15/12 cals row or 12/10 cals bike
1 kipping pull up
1 strict pull up
1 chest to bar pull up

*keep adding one rep to each gymnastics movement until you complete the 5s		 9m 40s
Performed as RX
Eric H 11/07/2024 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 12m 25s
Performed as RX
Eric H 11/06/2024 Farm Fitness None 25 minute AMRAP

Alternating full rounds with a partner

15 Sit-Ups
10 Assault Bike Calories
5 Overhead Squat @ 65/35		 19 rounds 2 reps
Performed as RX
Eric H 11/04/2024 Farm Fitness Small Pieces with a partner for time
split the WOD however you want in any order

120 Bench Press 135/95
90 Power Clean 115/75
60 Box Jumps 24/20
30 Burpee Pull Ups		 11m 59s
Performed as RX
Eric H 11/01/2024 Farm Fitness Epidural Labor day Wod
2 person partner wod

150 x kettlebell swings
200 x push ups
250 x squats
*every minute on the minute one partner will sprint 100 meters before switching places.
*you must complete all kettllebell swings before moving onto the next exercise		 17m 58s
Performed as RX
Eric H 10/30/2024 Farm Fitness Rowing and Snatches 15 min AMRAP of (Partner WOD)

Row 250m
75# Snatch

Partner A will row while Partner B will do max reps of snatches. Alternate after row is complete. Score is total snatches completed in 15 minutes.		 192 reps
Performed as RX
Eric H 10/28/2024 Farm Fitness Death by Bench With a continuously running clock do one bench press the first minute, two bench press the second minute, three bench press the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

135/95		 11 rounds 10 reps
Performed as RX
Eric H 10/24/2024 Farm Fitness Nick Bosa For Time with a partner
- 800m Run (Together)
- 100 Box Step-Ups (Switch every 10 reps)
- 80 Burpees (Switch every 5 reps)
- 60 Wallballs (Switch every 10 Reps)
- 40 Pull-Ups (Switch every 5 reps)
- 1600m Row (Switch every 400m)		 20m 37s
Performed as RX
Eric H 10/16/2024 Farm Fitness Davante Adams Every 2 minutes, for 20 minutes (10 sets) for times of:

200 Meter Run
*Clean & Jerk*

*Set 1-2: 3 reps @ 75#
*Set 3-4: 3 reps @ 95#
*Set 5-6: 2 reps @ 115#
*Set 7-8: 2 reps @ 135#
*Set 9-10: 1 rep @ 155#

Record and post actual work times.		 10m 05s
Performed as RX
Eric H 10/15/2024 Farm Fitness Minnesota Maroon For Time
with a partner
one work, one rest
2000m row
100 wall balls 20/14
80 power cleans 115/80 95/65
60 shoulder to overhead 95/65 75/45
 16m 21s
Performed as RX
Eric H 10/07/2024 Farm Fitness None Complete for time:

12 Benchpress @135
12 Sit-ups
1200m Airbike

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
400m Run

12 Benchpress @135
12 Sit-ups
500m Row

12 Benchpress @135
12 Sit-ups
1200m Airbike		 16m 43s
Performed as RX
Eric H 10/04/2024 Farm Fitness None Team Workout

15 Minute AMRAP

5 Wall Balls @ 20#
10 Kettle Bell Swings @ 55#
15 Sit-Ups

******

200M Run

One partner completes the run, while the other completes the round. When Partner A returns from the run, switch stations. Partner A must start the round where Partner B left off in order to complete a full round. Ex. Partner A completes all 10 Kettle Bell Swings, Partner B completed up to 10 Sit-Ups, Partner A must complete the last 5 before the round is complete. Continue this alternation for as many rounds as possible in 15 minutes.		 16 rounds 10 reps
Performed as RX
Eric H 10/04/2024 Farm Fitness None Partner WOD

Partner A
5 Wall Balls @ 20#
10 Kettle Bell Swings @ 55#
15 Sit-Ups

Partner B
Run 200 M

Switch after Partner A completes 2 full rounds. Complete 2 rotations for 8 rounds		 7m 17s
Performed as RX
Eric H 10/03/2024 Farm Fitness Blackbird Alternating Rounds with a Partner

30 Rounds for Time (15 each):
5 Toes-to-Bar
3 Bench Press @ 135#*
250M Air Bike

* Add 20#'s every 5th round		 25m 26s
Performed as RX
Eric H 10/01/2024 Farm Fitness Hildy HERO WOD with a partner
one work, one rest
for time:

100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row		 15m 23s
Performed as RX
Eric H 09/30/2024 Farm Fitness None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 13m 24s
Performed as RX
Eric H 09/25/2024 Farm Fitness None Complete 100 reps of each with a partner. Only one working at a time, partition as needed.

100 Bench Press @ 135#
100 Calorie Row
100 Sit-Ups
100 Back Extensions		 11m 32s
Performed as RX
Eric H 09/25/2024 Farm Fitness None 10 MIN AMRAP

Partner A - Max Wall Balls @ 20/14
Partner B - 100M Run

Swap stations after every run		 194 reps
Performed as RX
Eric H 09/23/2024 Farm Fitness Second and Three Every 3:00 for 5 sets
Run 200m
Bear crawl 100 feet
Snatch x 3 reps @ 115/85

Post actual work time		 7m 46s
Performed as RX
Eric H 09/18/2024 Farm Fitness Apple Crisp 45/30 cals bike

4 rounds
5 power cleans 155/105
5 burpee pull ups

45/30 cals row		 11m 29s
Performed as RX
Eric H 09/18/2024 Farm Fitness Core Wednesday Switching every :30 on an 8:00 clock

0:00 - 4:00
Partner A - Front Plank
Partner B - Sit-Ups w/20# medicine ball for reps

4:01 - 8:00
Partner A - 6 leg lift
Partner B - Sit-Ups w/20# medicine ball for reps 		216 reps
Performed as RX
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