off
Sport
  • Crossfit
  • 1h 00m

DROM
500m row

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

3 rounds
10 squats
10 shoulder pass through
10 OHS

4 rounds
12 power clean (75)
12 front squats
12 push press

Sport
  • Crossfit
  • 2h 00m

DROM

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings ( 25)

5 min EMOM
Double unders

10 rounds:
Pull ups

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings (35)

Team WOD
Row
Jumping squats
Box jumps
Sit ups
Alter lunges
SDLHP 35
Rest

Day off
Sport #1
  • Crossfit
  • 1h 30m

Foam Roller
DROM
2 rounds:
5 walkouts
10 ironcross
10 scorpians
10 OHS
10 Shoulder pass through
spiderman lunges
hip pop ups
fire hydrants

practice muscle ups/du

4 min row/3 min DU
2 min row/30 sec rest
1 min row/3 min DU
2 min row/30 sec rest
4 min row/3 min DU

20-15-10
KB snatch (35)
TTB

Sport #2
  • Crossfit
  • 45m

DROM
5 walkouts
10 ironcross
10 scorpions
10 shoulder pass through
10 OHS
10 hip pop ups
10 spiderman lunges
10 jump tucks

practice pull ups and TTB


3 rounds:
1 min row
1 min sit-ups
1 min SDHP
1 min TTB
1 min rest

Sport
  • Crossfit
  • 1h 00m

drom
3 MIN DU

2 rounds:
10 back ext
10 GHD sit-ups
10 kiping
10 reverse lunges
10 sit ups
10 OHS
10 Shoulder pass through
10 band stretch

EMOM for 10 min
3x OHS (65)

EMOM for 15 min
7 wall ball
7 KB swings (35)

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

    whitem5's Training Log


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    Time
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    • July's totals
    • June's totals
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