Weekly Training Log : Feb 15th-Feb 21st

" In the end we're just moments away, from the chances you thought you might take"
Lost by The Mudmen

Cycle 1 Week 2


Monday
Endurance Work

Warm Up
10 min Aerodyne Bike
5 min Versa Climber
* no clue on either spelling

Treadmill Workout
5 min - Light jog

3 Rounds
30 Sec sprint - 30 sec recovery
1 min Sprint - 1 min recovery
2 min sprint - 2 min recovery

18 total minutes

4 min walk

15 Minute Stretch

Total Time : 90 minutes
* spend a long time waiting for treadmill

Tuesday
CrossFit - am workout

Jump Rope 3 min
2 rounds
25 Double Unders
10 Goblet Squats
10 Pull Ups
10 GHD Sit Ups
10 GHD Back Extension
10 Push Ups

Dynamic Leg Swings
6 sets 10 reps

Back Squat 8-8-8

WOD
30-20-10
Deadlift Med Ball Throw
Over Head Plate Lunge
Ab Mat Sit Up

Stretch 20 minutes

pm - Endurance workout
30 TT Bike ride

15 minute stretch


Total Time: 111 minutes


Wednesday 
Off

Thursday

100 Double Unders
2 min rest
50 Double Unders
2 min rest
25 Double Unders

3 rounds of "Plate Toss Routine"
10 Deadlift to overhead
10 Big Circles Right
10 Big Circles Left
20 OH Lunges

Press 8-7-7
Deadlift 8-8-8

Row 1000m (3:12)
rest 5 min
Row 500m (1:32)
Rest 5 min
Row 250m (44sec)

Total Time 66 minutes


Friday 


Filfest Workout in Miami - South Beach

Warm up drills
15 minutes

Partner workout
3 rounds
30 Lateral cone jumps
30 meter partner wheel barrel
30 Burpees
30 meter backward sprint
30 Plank knees to elbows
30 meter partner carry
30 OH Squats
30 meter sprint

Total Time : 30 minutes


Saturday 
OFF

Sunday 
OFF

Total Weekly Time : 297 minutes/ 4 hours 57 minutes