Back in the Game

Tuesday - January 28

Sport #1
  • Crossfit
  • 1h 00m

DROM
foam rolller
4 rounds:

  • 15 jump jacks
  • 15 squats
  • 15 plank
  • 15 squat jumps

  • bar complex:
    2 rounds:
    3x deadlifts
    3x power clean
    3x front squat
    3x push jerk
    3x OHS
    3x power snatch

    5 rounds:
    12x deadlifts (155)
    10x push jerks (95)

    25 sit-ups

    Sport #2
    • Crossfit
    • 1h 00m

    DROM

    2 rounds:
    5 walkouts
    10 scorpians
    10 ironcross
    10 superman
    10 spiderman lunges
    10 hip pop ups
    10 fire hydrants
    10 hip circle

    34x deadlifts (various weights)

    300 SU

    21-15-9
    push press
    over the bar burpee

    300 SU

    Monday - January 27

    Run
    • 10m 48s
    • 1.00 miles
    • 10m 48s /Mi
    Sport
    • Crossfit
    • 1h 00m

    DROM
    foam roller

    2 rounds:
    250 row
    10 back ext
    10 GHD sit-ups
    10 strict pull ups
    10 reverse lunges
    10 ring dips/push ups
    10 OHS
    10 shoulder pass through

    Snatch squat complex
    5 rounds:
    high
    mid thigh
    low
    ground

    10 min AMRAP
    2 DB snatch (35)
    2 CTB
    4 DB snatch
    4 CTB
    6 DB Snatch
    6 CTB
    8 DB snatch
    8 CTB
    10 DB snatch
    10 CTB
    115 reps

    Sunday - January 26

    Sport
    • Crossfit
    • 1h 20m

    DROM
    500m row

    3 rounds
    10 squats
    10 back ext
    10 sit ups

    Partner WOD
    5 rounds
    5 stairclimbs w/ sand duffle on back and burpees
    15 Goblet hold step ups/plank hold
    15 pull ups/ hallow holds

    Saturday - January 25

    Sport
    • Crossfit
    • 1h 00m

    4 mile run w/ 2x400@9.00
    Tabata sprint @8.00

    25 kb swings (35)
    4x 30 sec handstand holds

    Friday - January 24

    Sport
    • Crossfit
    • 1h 15m

    DROM
    5 walkouts
    10 superman lunges
    10 iron cross
    10 scorpions
    10 pillars
    10 hip circle

    2 rounds
    5 deadlifts
    5 high pulls
    5 high pull hang
    5 power clean
    5 front squat

    5 min AMRAP
    Partner WOD
    2 squat cleans
    2 min rest
    5 power cleans
    2 min rest

    5 rounds (257)
    1 min max effort wall balls
    1 min max rep sit-ups

    Thursday - January 23

    Sport #1
    • Crossfit
    • 1h 20m

    DROM

    2 min DU

    4 rounds:

  • 15 JJ
  • 15 squats
  • 15 mtn climbers
  • 15 jump squats

  • 3-3-3-3-3 weighted ring dips

    7 min row for distance

    10 rounds
    10 GHD sit ups
    5 HSPU

    Sport #2
    • Crossfit
    • 1h 00m

    DROM

    5 walkouts
    10 iron cross
    10 scorpions
    10 hip circle
    10 hip pop ups
    10 fire hydrants

    3-3-3-3-3 floor press

    50 OH lunges
    5 burpees
    40 OH lunges
    10 burpees
    30 OH lunges
    15 burpees
    20 OH lunges
    20 burpees
    10 OH lunges
    25 burpees

    Wednesday - January 22

    Sport
    • Crossfit
    • 1h 00m

    DROM

    3 min DU practice

    2 rounds
    10 GHD sit-ups
    10 back ext
    10 push ups
    10 kiping
    10 reverse lunges
    10 shoulder pass through
    10 OHS

    7 min AMRAP
    3 thrusters (65)
    3 chest to bar
    6 thrusters
    6 chest to bar
    9 thrusters
    9 chest to bar
    12 thrusters
    12 chest to bar
    15 thrusters ( made it to 10)
    15 chest to bar

    whitem5's Training Log


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