Back in the Game

Saturday - November 30

Sport
  • Crossfit
  • 1h 00m

DROM
4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtm climbers
  • 15 jump squats

  • Team WOD:
    50 med ball burpees
    100 med ball squats
    100 med ball jumps
    100 med ball push-ups
    100 med ball sit-ups
    50 med ball burpees

    Friday - November 29

    Sport #1
    • Crossfit
    • 1h 00m

    DROM
    3 rounds of Cindy
    5 pull ups
    10 push ups
    15 squats

    Filthy Fifty (31.30)
    50 box jumps
    50 KTB
    50 kb swings (35)
    50 alt lunges
    50 push press (35)
    50 wall balls
    50 jumping pull ups
    50 burpees
    150 su/50 Du

    Sport #2
    • Crossfit
    • 1h 00m

    DROM
    3 rounds of Cindy
    5 pull ups
    10 push ups
    15 squats

    Filthy Fifty (31.30)
    50 box jumps
    50 KTB
    50 kb swings (35)
    50 alt lunges
    50 push press (35)
    50 wall balls
    50 jumping pull ups
    50 burpees
    150 su/50 Du

    Thursday - November 28

    Wednesday - November 27

    Sport
    • Crossfit
    • 1h 00m

    DROM
    10su
    10du
    10 straddle
    10 skiers
    10 alt
    10 crossover

    3 rounds:
    5 dead lifts
    5 power cleans
    5 push press
    5 good mornings

    7 rounds:
    10 thrusters
    10 push ups
    10 sit-ups

    3 rounds:
    10 over head lunges (25)
    10 back ext

    Tuesday - November 26

    Sport
    • Crossfit
    • 1h 00m

    DROM

    5 walkouts
    10 ironcross
    10 scorpians
    stretch

    EMOM 10min
    3x deadlifts (165)

    500m row

    21-15-19
    power clean (95)
    box jumps
    pull ups

    500 m row

    Monday - November 25

    Run
    • 26m 16s
    • 3.00 miles
    • 08m 45s /Mi

    warm up @10.00
    2 sets tabata first set at 7.34 amd second @7.26
    last mile 8.57

    Sport
    • Crossfit
    • 1h 00m

    500m row
    DROM

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

    3-3-3-3-3 OHS (85)
    really need to do these more

    8 min AMRAP:
    60 SU
    10 kte

    Sunday - November 24

    Sport
    • Crossfit
    • 1h 00m

    2 min jump rope
    DROM
    Foam roller
    Band stretch
    PVC stretch
    2 min jump rope

    1000m row
    3 rounds:
    10 burped push ups
    20 sit ups
    30 sec handstand
    40 lunges alt
    10 pull ups
    1000m row

    whitem5's Training Log


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