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.