CrossFit Team Offutt Tactical Fitness

It’s the last week of November.  Next week Starts the countdown to Christmas!!!

Monday 27 November

SSS:  5x max rep strict pull up (if over 13 add weight)

WOD:  21 Min AMRAP

5 Ring row, 10 Push up 30 Double unders

Tuesday

WOD – Run 5K  (7 laps around the track)

Wednesday

SSS: 4×7 Deadlift @ 5-10# heavier than 8 Nov

WOD:  For Time:
100 Iron Mikes (40 ea leg)
100 Abmat Situps
100 Yrd Bear Crawl
100 KB RDL (1.5/1 each hand)

Thursday

SSS:  Turkish get up, 10 total

WOD:  10 Min AMRAP
15 C&J (115/75)
5 Box Jumps (30/27)

Friday 1 December

SSS: 3×10 OHS

WOD: 30-20-10 KB Snatch (2.0/1.5 Alternate arms), Burpees

 

Saturday 2 December

Alexander

5 Rounds for time

31 Back Squat (135/95)

12 Power cleans (185/130)

So, get ready to work off all of the unhealthy goodness you will eat.

Monday 20 November

SSS:  4×30 Bench Complex @ 35-40% 1RM

WOD:  400M burpee broadjump

Tuesday

SSS:  10 EMOM – 60M sprints

WOD:  15 min AMRAP

30 Second L sit on rings

3 rope climbs

200M run

Wednesday

SSS: 4×7 BS @5-10# Heavier than 1 Nov

WOD:  5 Rounds:
On a 3min Clock complete
500m Row
Remaining time…Power Clean for reps (135/95)
Rest 2 minutes

Thursday:  Eat all the FOOD, Watch football and take a nap!

Friday

WOD:  “12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Monday 13 November

SSS:  8×2 Strict Press (weight stays the same)

WOD:  TOTF Chipper
Run 200m
20 Wall Balls
15 Box Jumps
10 Thrusters (95/65)
15 KB Swing (1.5/1)
20 Burpees
200 Jump Rope Contacts

Tuesday

WOD:  Row 7K

Wednesday

SSS:  10 min to find a heavy 5-rep FS Then 4×7 @70% of that number

WOD:  7 Rounds:
200M Run
5 Pull Ups
10 Goblet Squats (53/35)

 

Thursday:

SSS:  Squat 2, 2, 2, 2, 2

WOD:  5 RFT

Run 200M

10 Squat @ 135/95

Friday

SSS:  1-1-1-1-1 Snatch

WOD:  20min EMOM
2 Snatch Pulls @107% of today’s 1-rep weight

Saturday

Fran:  21/15/9 Thruster @ 95/65, Pull up

Yup, week one was rather painful.  This week looks even more so.  Hope you enjoy the suck!

 

Monday 6 November

SSS – Bench 5×5 @ 70-75% On a 2:30 clock – Focus on speed of the bar on the way up

WOD:  10! Burpees, 1! Box Jump overs (24/20)

 

Tuesday

SSS:  10x 100M sprints (1 minute clock)

WOD:  5,4,3,2,1 Muscle ups / 10, 20, 30, 40, 50 air squats

(scales, jumping muscle ups, bar muscle ups, chest to bar pull ups, pull ups)

 

Wednesday

SSS:  10 minutes to find a heavy 5 rep Dead lift then 4×7 @ 70% 0f that weights

WOD:  15min AMRAP
15 KB (1.5/1)
15 BJ (24/20)

Thursday

SSS:  Double under practice

WOD:  “Annie”
50-40-30-20-10
Dus
BF Sit-ups

Friday

SSS: 3-3-3-3-3 OH Squat Increase weight each round but start HEAVY with small increases

WOD: Cash in 400M run

4 RFT:  10 Snatch (75/55) 10 clean, 10 push press, 10 OHS

Saturday

“Blake”
Four rounds For Time
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump (24/20)
20 Wallball shots (20/14)
10 Handstand push-ups