Team Offutt are you ready for February? I am sure you are. So as many of you already know we are making some changes for February and March.
First, we are biasing our training to helping you improve on the Air Force PT test. Yes, this will also help our Navy, Army and Marine Corp brothers and sisters, but let’s face it. The Air Force has the hardest test so if you can ace it, you can ace… Wait, even I can’t say that with a straight face.
What you can expect to see is a lot more running. Short, middle and even long distance. We will have more body weight work as well. This will take place primarily on Monday, Wednesday and Friday. We are still keeping out Tuesday and Thursday classes with a more “traditional” CrossFit programming.
Second, with the change in focus we are opening up our classes to everyone! This means for February and March we are not holding our on-ramp class. We will teach new members everything they need in the class.
Now, I know you all are dying to know what the programming will be. Well. I am going to give you all of February’s programming all at once. Few things to point out about the programing.
1 – it is five days a week. For optimal results we recommend that on Saturday you do a long hike (think 5-15 miles, preferably with a light ruck on) or a moderately easy paced 5k run. Just something to keep you moving.
2 – On Sunday, take the day off from working out, but do work on mobility, flexibility and relaxing. Yoga is a GREAT thing to do.
3 – Other than testing days, all PUSH-UPS are HAND RELEASE! We want to train harder than we test.
4 – Other than testing days all SIT-UPS are Butterfly with the fingers touching the ground behind your head and the ground in front of your toes! *unless we specify GHDs, in which case those are parallel torso to touching the metal foot brace.
Now, even with the greatest programming in the world you won’t see results if you don’t put in the effort. The effort is not just in the gym it is also, and more importantly, in the Kitchen. Watching what you eat is critical.
A good rule of thumb it this. For every 10 pounds of body weight you lose, you will run 1 minute faster on a 1.5-3.0 mile course.
So. Here is Februarys programming in all of it’s glory. Check back often because I may have to make some changes as the month progresses.
4 Feb 19 – USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
5 Feb
Strength – KB complex – EMOM 10 minutes
2 reps- Clean, squat, press, Snatch (1.5/1.0) Even Min = Left Arm, ODD min = Right arm
WOD – 15 Min AMRAP
250 M row
20 Russian KB Swings (1.5/1.0)
6 Feb
Skill – Pose Running Technique
WOD – 10 RFT
Run 200M
10 Squat (135/95)
7 Feb
WOD – 5 rounds for time, 25 Min CAP
50’ Yoke walk (300/200)
100M Sprint carrying 45# plate
10 Stone over shoulder (150/100)
100M sprint carrying 45# plate
10 DB push press (55/35)
100M sprint Carrying 45# plate
(NOTE: If we have more athletes than yokes, they can start at any non-running part of the circuit)
8 Feb
Strength – Hand Release Push up, 5×10
Med Ball Butterfly Sit up 5×10
(Note: Do push-ups then sit-ups.)
WOD – E3MOM for 30 Min
Run 400M. (note: if an athlete does not complete the 400M in 3 min, they rest the remaining time and go on the next round. So, if they fail to make round 5 and finish 20 seconds into round 6. They rest all of round 6 and go on round 7. They will do 9 total rounds vice 10)
11 Feb
WOD – E2MOM for 10 Rounds
Run 200M
Finisher – 100 KB Snatch (1.5/1.0) with a 5 min time cap
12 Feb
Strength – Deadlift E2M 10, 8, 6, 4, 2, 4, 6 Build to heavy double (think 85-90% 1RM). Second 4 and 6 MUST be heavier than first.
WOD – For time:
Cash in – Row 500m
10 Pull ups
20 Box Jump overs (24 all)
30 wall balls (20/14)
40 GHD Sit ups
30 Wall balls
20 Box Jump overs (20 all)
10 Pull ups
13 Feb
Swim 25M – 10 push ups
Swim 50M – 10 push ups
Swim 75M – 10 push ups
Swim 100M – 10 push ups
Swim 75M – 10 push ups
Swim 50M – 10 push ups
Swim 25M – 10 Push ups
Swim 25M – 10 squats
Swim 50M – 10 squats
Swim 75M – 10 squats
Swim 100M – 10 Squats
Swim 75M – 10 squats
Swim 50M – 10 Squats
Swim 25M – 10 Squats
14 Feb
Strength – Squat Clean 10, 8, 6, 4, 2, 1, 1, 1 (set a new 1 RM)
WOD – 3 RFT
Run 100M
10 Cleans @ 50% of highest single from Strength piece
20 Hand Release Push ups
20 Butterfly Sit ups
15 Feb
Skill – Pose Running technique
WOD – 6 RFT (25 min time cap!)
Run 400M
15 Hand Release Push ups
15 Butterfly Sit ups
15 Wall ball
18 Feb
Strength – Pull up 5x5x5x5x5 (add weight if unbroken)
WOD – 18 Min AMRAP
10 Strict press – 95/65
25’ bear crawl
10 front squat (135/95)
25’ bear crawl
19 Feb
WOD – Pool time! 5 rounds for time
Swim 25 Yards
10 squats
Swim 25 yards
10 push ups
Arms pull only 25 yards
10 squats
Arm pull only 25 yards
10 push ups
Leg kick only 25 yards
10 squats
Leg kick only 25 yards
10 push ups
20 Feb
Skill – Pose running Technique
WOD – For time
Run 200M
25 air Squats
Run 400M
25 Air Squats
Run 800 M
25 Air Squats
Run 800M
25 Air Squats
Run 400M
25 Air Squats
Run 200M
21 Feb
WOD – Back Squat 10, 8, 6, 4, 2, 1, 1, 1, 2, 4, 6, 8, 10
Build to a new 1 RM. Plan on approx. 3 min per round
FINISHER – 1 Min, row max meters
22 Feb
Strength – Spend 10 min working on mobility focusing on legs and shoulders
WOD – 8 rounds
Row 500M, 1 min rest
25 Feb
Strength – Feet elevated push-ups (Put feet on 20 inch box, and do push-ups)
WOD – “Down the mountain”
100 Wall balls
100M Sprint
80 butterfly sit-ups
100M sprint
60 push ups
100M sprint
40 squats
100M sprint
20 pull ups26 Feb
Strength – Snatch 5, 4, 3, 2, 1, 1, 1 (set new 1 rm)
WOD – 5 min AMRAP, 5 min rest, 5 min AMRAP
5 Pull ups, 10 push-ups, 15 Squats
27 Feb
WOD – Jog a 5k. NOTE: This is a jog, not a run. Just want people to move. Time cap it at 36 minutes.
28 Feb
WOD – 5 RFT
Run 400M
20 Hand release push ups
30 wall balls
1 Mar USAF Pt Test
1 minute max reps push-up
5 min rest
1 min max rep sit ups
10 min rest
1.5 mile run
March programming will be forthcoming. Hope you all enjoy!
CrossFit Team Offutt Tactical Fitness 