Back in the Game

Saturday - February 15

Bike
  • 1h 00m
  • 12.90 miles
  • 12.90 Mi/hr

Friday - February 14

Life

Thursday - February 13

Sport
  • Crossfit
  • 1h 00m

DROM
500m row

5 walkouts
10 ironcross
10 scorpians
10 fire hydrants
10 hip pop ups
10 hip circle

10 min EMOM
even du
odd MU

10 min EMON
max effort HSPU
box jumps

5 rounds:
10 KB snatch (35)
then
25 KB snatchs

Wednesday - February 12

Run
  • 20m
  • 2.00 miles
  • 10m /Mi

one mile run
2nd mile tabata sprints @7.41
cool down

Sport
  • Crossfit
  • 1h 00m

DROM

4 rounds

  • 15 jump jacks
  • 15 squats
  • 15 mtn climbers
  • 15 plank

  • 3-3-3-3-3 balance snatch

    12 AMRAP

    10 push press
    10 KB swings (35)
    10 KTB

    Tuesday - February 11

    Sport #1
    • Crossfit
    • 1h 00m

    warm up

    10 rounds:
    1 power clean
    1 squat clean
    3 front squats

    15 min on clock:
    1 min squats
    2 min DU
    3 min push ups
    4 min back ext
    5 min pull ups

    Sport #2
    • Crossfit
    • 1h 00m

    DROM
    5 walkouts
    10 ironcross
    10 scorpians
    10 hip pop ups
    10 fire hydrants
    10 hip circles

    500m row

    practice pull ups

    5 mins pull ups
    4 mins sit ups
    3 min push ups
    2 min air squats
    1 min KB swings (53)

    foam roller
    stretch

    Monday - February 10

    Sport
    • Crossfit
    • 1h 00m

    DROM
    200m row
    10 GHD situps
    10 back ext
    10 strict pull ups
    10 reverse lunges
    10 OHS
    10 shoulder pass through

    Deadlifts
    4x 60%
    2min rest
    4x60%
    2 min rest
    4x75%
    2 min rest
    4x75%

    10 min AMRAP
    5 STO (85)
    10 deadlifts (85)
    15 box jumps

    Sunday - February 9

    Bike
    • 1h 40m
    • 23.30 miles
    • 13.98 Mi/hr

    whitem5's Training Log


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