CrossFit Team Offutt Tactical Fitness

Date 29 Jan

SSS – Set Deadlift 5RM, or 3RM

WOD

21-15-9 Double Kettle Bell clean and Jerk (1.5/1.0), GHD Sit-up, Run 200M in between

Date 30 Jan

SSS – Squat 5, 5, 5+ start at 75% of 5RM from last week

WOD

2 RFT

Farmers Walk 400M (1.5/1.0 pood Kettlebells)

30 Double KettleBell Swing

Date 31 Jan

SSS – Set Bench 5RM, or 3RM

WOD – Set a time for 3 laps which is 1.2 miles.

Date 1 Feb

WOD

Row 500M

4 Rnds Kettle bell fun (1.5/1.0)

10 KB Clean

20 KB Snatch

30 KB Swing

Row 500M

Date 2 Feb

SSS- Set Press 5Rm, or 3 RM

WOD- 10 AMRAP 5, 10, 15, 20, 25, 30 (do five, then 10, etc.)

Box Jump (games Standards)

Burpees

You should be noticing an increase in your ability to generate speed.  If not, look at your effort.  Are you going all out?

22 Jan

SSS – 5 rounds 20-rep Bench SS Complex
As many reps as possible @90%
Finish remaining reps immediately with pushups

WOD – 7 Min AMRAP Burpees to target 6″ overhead

23 Jan

WOD – 3 RFT
1 Lap Run
10 DL (225/135)

24 Jan –

SSS – Set a new 5RM BS

WOD – 100 Pullups for time

25 Jan

SSS – 3×7 Press

WOD – Run 8 Laps (5K)

26 Jan

SSS – 10 min EMOM
1 clean @80-85%
1 FS @ same weight

WOD – For time:
30 G2OH (135/95)

27 Jan

WOD – 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

15 Jan

SSS – 5x Max Effort Ring Dips
Target range is 8-15 so add weight or bands as needed to hit that range

WOD – 4 RFT
10 OH Plate Lunge (45/25)
20 G2OH (plate)

16 Jan

SSS – 3x 200m Sprints
rest 2 mins between runs
try to improve time each set

WOD – 10!
T2B
Pushups

17 Jan

SSS – 4×7 FS @5-10# Heavier than 27 Dec

WOD – 2 rounds of Tabata Wall Sits
2 min rest between rounds

18 Jan

SSS – Jumping Day
In 10 minutes, using one ring, set a max verticle jump
(measure height to bottom of ring)

WOD – 300DU/600SU for time

19 Jan

SSS – 3-3-3-3-3 Hang Power Clean

WOD – 12 min EMOM
2 Clean Pulls @120% of 1RM

20 Jan

WOD – 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Well wasn’t that special?

8 Jan –

SSS – 1-1-1-1-1 Press Complex
1 strict press/2 push-press/3 jerk

WOD – 5-4-3-2-1
Thrusters (135/95)
C2B Pullups

9 Jan

WOD – 8 RFT
200m row
200m run

10 Jan

SSS – 4×7 DL @5-10# Heavier than 20 Dec

WOD – 7 min AMRAP
Wallballs (20/12)

11 Jan

SSS – 15 Minutes of Pistol technique and progression work

WOD – 15 min AMRAP
5 pistols left leg
5 Pistols right leg
15 BF situps

12 Jan

SSS- 1-1-1-1-1 OHS

WOD – 12-9-6
Cal Row
Front Squat (185/125)

13 Jan

WOD –

17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

So, how many of you put 2017 to bed with a BLAST? Well now it’s time to get back in the gym and get moving. This month we are going to focus a bit more on speed to help get prepared for the 2018 CrossFit Open. I am pretty excited about it. Are you?

1 Jan – Gym closed.
2 Jan
SSS – 12 Min EMOM 100M row
WOD – Death by KB Goblet Squat (1.0/.5) 30 min cap
3 Jan
SSS – 4×7 Back Squat – 5-10# heavier than 13 Dec
WOD – 20 Muscle ups for time
4 Jan
SSS – Hang Full Snatch technique work (start below knee)
WOD 15-12-9-6-3
KB Swing (2/1.5)
Box Jump (24/20)
5 Jan
SSS – 1-1-1-1-1 Snatch
WOD – Partner WOD 10!
Tire flips, Hang Power Snatch (95/65)

25 Dec – CHRISTMAS DAY!!! ENJOY IT WITH THE FAMILY

26 Dec-  BACK TO WORK!!!

WOD:  Partner WOD
4 Rounds
400m Buddy Carry
50 Wall Balls (20/12)

27 Dec

SSS:  4×7 FS @5-10# Heavier than 6 Dec

WOD:  Death by BJ (24/20), followed by death by sit up

(once you fail on box jumps rest 1 round then start over on situps)

28 Dec

SSS:  Muscle-up/kipping/pull-up Practice

WOD:  5-4-3-2-1
Muscle-ups
Snatch (135/95)

29 Dec

SSS:  10 min EMOM
3 Power Cleans @70-80%

WOD:  10!
KB Swing (2/1.5)
Goblet squat

30 Dec

WOD:  Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

18 Dec

SSS:  4×15 Pendlay Row

WOD:  1 Min AMRAP
Plate G2OH (45/25)
1 min Rest
3 min AMRAP
Plate G2OH (45/25)
3 min Rest
5 min AMRAP
Plate G2OH (45/25)

19 Dec

SSS:  12x 60m Sprints EMOM

WOD:  14 min AMRAP – 5 pull ups, 10 DUs, 15 squats

20 Dec:

SSS:  4×7 DL @5-10# Heavier than 29 Nov

WOD:  Partner WOD
Row 3k (one person holds a plank while the other person rows. switch at drop )

21 Dec

SSS:  1 rounds Tabata Squat, followed by 1 round tabata push up.

WOD:  5 Rounds for time. 7 pull ups, 14 cleans 95/65, 200m run

22 Dec

SSS:  1-1-1-1-1 Clean & Jerk

WOD:  20 EMOM 3 Clean Pulls at 115-125% of weight from SSS

23 Dec

WOD:  ADAMBROWN
Two rounds for time of:
24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Bench press (195/140)
24 Box jumps (24/20)
24 Wallball (20/14)
24 Clean (145/100)

11 Dec

SSS:  8×2 Bench @75-85%

WOD:  100 burpees for time

12 Dec

WOD:  4x 1 lap run – 1:1 work to rest ratio

13 Dec

SSS:  4×7 BS @5-10# Heavier than 22 Nov

WOD:  3 Rounds not for time
Max weight DB Farmer carry 200m

14 Dec

SSS: Glute-Ham Raise Practice
Use bands as necessary

WOD: Partner WOD
19 Min AMRAP
200m Run together
20 Deadlifts (315/185 alternating every 2 reps)

15 Dec

SSS:  1-1-1-1-1 Snatch Complex
1 PS/1 Hang-PS/1 Hang-snatch/1 OHS

WOD:  15-12-9-6-3
Ring Dips
Ball Slams (do not use medicine balls!!!)

16 Dec

WOD:  “Frannie”
21 thrusters
50 double unders
50 sit ups
21 pull ups
40 double unders
40 sit ups
15 thrusters
30 double unders
30 sit ups
15 pull ups
20 double unders
20 sit ups
9 thrusters
10 double unders
10 sit ups
9 pull ups

So, for the month of December we are upping the conditioning factor.  We are doing this for two reasons.  1 – the help you get ready for the open.  2 – and most importantly, to help you be ready for the Christmas season.

4 Dec

SSS:  9×1 Push press @ 85-92%

WOD:  11 min AMRAP

20 Wall balls (20/14)

20 situps

5 Dec

SSS:  2 Rounds Tabata Row Sprints
w/3min rest in between

WOD:  6 RFT
6 Pullups
12 Pushups
18 Air Squat

6 Dec

SSS:  4×7 FS @5-10# Heavier than 15 Nov

WOD:  200m Walking OH Lunges (25/10) for time

7 Dec

WOD:  No Wod: Play with Farmer Handles/Yoke/Tires/Stones   (HAVE FUN & GET STRONG)

8 Dec

SSS:  1-1-1-1-1 Clean

WOD:  For time:
20 pistols
40 KB Swings
60 DU
1 min plank
60 DU
40 KB Swings
20 Pistols

9 Dec

WOD “Michael”
3 Rounds For Time:
800M Run
50 Back Extensions
50 Sit Ups

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)