CrossFit Team Offutt Tactical Fitness

Monday 30 October

SSS:  Press build to a heavy set of 5 then 4×7 @ 70% (2 min clock)

WOD:  12 min cap

Row 500 (cash in)

3 RFT

10 pull ups

10 deadlifts (225/135)

20 KB swings (2.0/1.5)

Row 1000M (cash out)

Tuesday

Pool WOD – The Ladder

5 Squats Swim 25 Yards – 10 Squats Swim 50 yards – 15 squats swim 75 yard, 20 Squats swim 100 yards – 20 squats swim 100 yards, 15 squats swim 75 yards, 10 squats swim 50 yards 5 squats swim 25 yards

Wednesday 1 November

SSS:  10 min to find a heavy 5-rep BS
Then 4×7 @70% of that number (2 min clock)

WOD:  15 Min AMRAP
20 Wall Balls (20/14)
15 BF Sit up
10 KB swing (1.5/1.0)

Thursday

SSS:   Light/Moderate Snatch Skill Work

WOD:  12 EMOM
1 Power Snatch 135/95
5 Burpee over bar

Friday

SSS:  1-1-1-1-1 Clean Complex 1 PC/1 Hang PC/1 Hang Clean

WOD:  10!
Cal Row
FS (135/95)

Saturday

Marco
3RFT
21 Pullups
15 HSPU
9 Thruster 135/95

Monday – 23 October

SSS:  Deadlift 5, 5, 5+

WOD:  10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds

Tuesday

SSS: Pistol work

WOD:  Complete as many rounds as possible in 12 minutes of: 20 GHD sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges 2 min wall sit

Wed

SSS: Bench 5,5,5+

WOD:  Cindy

Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10push-ups 15 Squats

Thursday

SSS:  Front squat 5,5,5 +

WOD:  Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

Friday

WOD:  E3MOM for 30 minutes – 2 C&J, increase weight each round till failure, then drop weight 20% and stay there for remaining rounds.

Saturday

WOD:   Prep for…. Daniel For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups

Monday:

SSS:  Back squat 5,5,5+

WOD:  50-40-30-20-10 reps for time of: Wall-ball shots, 20-lb. ball Box jumps, 24-in. box

Tuesday

SSS:  Pistol work

WOD:  Cash in 1000m row 3RFT 30 burpees 20 air squats 10 push ups Cash out 1000m row

Wed

SSS:  Strict Press 5,5,5+

WOD:   Rounds for time bear complex – Squat clean, push press, back squat, back push press (that’s one rep, one round is 7 reps.)  135/95

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Friday

SSS:  Bench 5,5,5+

WOD:  For time: 50 box jumps, 24-inch box 50 pull-ups 50 kettlebell swings, 2 pood 50 walking-lunge steps 50 toes to bar 50 push presses, 45 lb. 50 wall-ball shots, 20-lb. ball 50 burpees 50 double-unders

Saturday

WOD:  Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate

First week in October is done.  Are you ready for the rest?

Monday:

SSS:  Double under work

WOD:  Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl

Tuesday

SSS:  Squat 5, 5, 5+ (increase weight from last time)

WOD:  For time: 150 double-unders 20 bar muscle-ups 10 squat cleans, 115 lb. 150 double-unders 15 bar muscle-ups 15 squat cleans, 115 lb. 150 double-unders 10 bar muscle-ups 20 squat cleans, 115 lb. 150 single-unders – single unders – chest to bar – pull ups – sitting pull ups 2 min wall sit

Wed

SSS:  Rowing Technique

WOD:  5 rounds for time – Row 500M rest 1 minute

Thursday

SSS:   Bench 5,5,5+

WOD:  Complete as many rounds as possible in 20 minutes of: (Do it outside) Run 100 meters 10 burpees Air squats

Friday

SSS:  Dead lift 5,5,5+

WOD:  Karen For time: 150 wall-ball shots, 20-lb. ball

X-tra:  Sled work Yoke work Stone work

Saturday

WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight

So, we made it through September, and now are in October.  Just 30 shorts days will Halloween, the day of Candy and ghosts and ghouls.  So better get ready for the haunting with a month or fun…

Monday

SSS:  Reps of 10/8/5 pause squat @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70

WOD:  21/15/9 Deadlift@225/185 Ring Dip GHD Sit up Weight on DL – shoot for 75% of 1RM Bar dips or box dips Butterfly sit up Jog 400m as a class, everyone stays together!

Tuesday

SSS: Reps of 10/8/5 pause Bench @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70

WOD:  18 min cap 400m run cash in 5 rounds of 10 box jump 30/24 15 hand rel push up 20 Air squats 400m run cash out 400/200 for run – If no run at all – 500M row BJ – 24/20 HR PU – Push ups on bench or box Air Squats – to flexibility depth 3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps

Wed

SSS: Pistol work Outdoor –

WOD:  Team: 6 rft tire flip 100m 10 burpees 10 air squats Cut laps down to 2 Stretch together

Thursday

SSS:  Snatch work Snatch 2, 2, 2, 2, 2, 2, 2 Goal – increase weight per round If you fail an attempt, stay at that weight or lower it for the next set 2 min wall sit

Friday

SSS: 5, 5, 5+ Deadlift

WOD:  3 RFT 15 ground to overhead 185/135 20 butterfly sit up 30 Double Unders G2OH – 70% of C&J 1RM DUs – 2X SU with 10 min DU practice AFTER WOD 3×5 deficit deadlifts (stand on a 25# plate) @ 50% of your last deadlift weight. This is to focus on form at the bottom, NOT to lift heavy. This should be light!

Saturday

WOD:   Prep for…. Sham 7 RFT 11 Deadlifts (body weight) 100M sprint DL – 75% of Bodyweight Sprint – 125M row sprint