Monday

Fortifit

Front Squat 3-3-3-3 /w 3s Pause on 1st rep

10 minute AMRAP  6 Chin Ups 12 DB Strict Press 2L Walking Lunges

WOD

EMOM x16

1 – 12 DB Snatches (6 EA)

2- 6-10 BBJ

3- 8-16 TTB

4- 8-15 Cals

 

Strength and Conditioning

Back Squat x6 /w Single Arm DB Push Press x8  (x4)

Split Squats  x6 EL /w Plank Rocks x16  /w Arch holds x30-45s (x3)

Half Kneeling Landline Press x8 EA w Pallof Press x10 ES (x3)

Capacity

Partners – 8 minutes

20 Cals

20 tuck ups

100m Farmers Carry

Team Fortitude Barbell

Snatch + Hang snatch below knee: 50%/1+2, 60%/1+2, 70%/1+1,  continue up to a top set of 1+1

Clean from hang below knee: 55%/2, 65%/2, 75%/2, 80%/2, continue up to a top set of 2

Snatch pull: (110%/2)x3

Front squat : 50%/3, 60%/3, 70%/3, 80%/2, (90%/2)x2

Tuesday

Fortifit

Every 60s x8 1 Power Clean + Clean (Start at 70% of Clean )

Every 60s x8 1 Push Press + 1 Power Jerk (Start at 60% of Push Press)

SA DB Row x8 EA /w Hanging Knee Raises x10 (x3)

WOD

7 Minute AMRAP

30 Double Unders

20 KBS 24/16

10 Down Ups

Strength and Conditioning

KB Front Squats x8 /w Front rack hold x Max hold (x3)

Bent over Rows x10 /w Push Ups x8 (x4)

Ab roll Outs x6 /w Straight Arm Hold x 45s (x3)

Capacity

30s on 45s off x9

Wednesday

Fortifit

Mid-week madness

Part A -4 Rounds

50m Single Arm OH Carry

20 Walking Lunges

1 min Max Cals

1 min Plank

Run 200m

Part B In Teams of 2/3

18 Minute AMRAP Complete

12  Down Ups 28 KBS 42 Cals

(Every 2 mins 1 team member runs 100m)

 

Strength and Conditioning

RDL x8 /w Banded Bridges x15  /w 2L Walking Lunges (x3)

DB Floor Press x6 /w Ring support Pull -ups x8 (x4)

Hanging Knee Raises x10 /w Bent Hollow Hold x30-45s (x3)

3 Rounds

25 Cals

15 DB P/Press

10 inchworms

 

Thursday

Fortifit

Floor Press 6-6-4-4 /w DB RDL x8 /w Hollow hold x30s

WOD

200m Run check in

3 RFT 8 Pull Ups 16 DB Push Press 24 Cals

200m run Check Out

Strength and Conditioning

Back Squat x10 /w Farmers Carry x 100m (x3)

DB Step Ups x6 EL /w DB RDL x8 (x4)

DB Strict Shoulder Press /w SA DB Row x8 EA /w Straight Arm hold x45s (x3)

Capacity

45s on 45s off x6

Team Fortitude Barbell

Snatch: 55%/3, 65%/3, 75%/3, (85%/1)x5

Clean pull + Clean + Jerk: 50%/1+1+1, 60%/1+1+1,, 70%/1+1+1, Continue up to a top set

Back squat: add 2-3% to last weeks top set of 5 then  -8-10% for 4-6 reps 4 sets

Bodybuilding + Abs 3×12

Friday

Fortifit

Back Squat 12-10-8 /w Single arm Push Press x8 EA

8 Minute AMRAP 5 HSPU 10 Bent Over Row 2L Walking Lunges

WOD

Partners 14 minute AMRAP

20 Wall Balls, 20 Power cleans 50/30 100m Farmers Carry

Strength and Conditioning

Deadlift x6, /w Db P/Press x6 (x4)

KB Front Rack Lunges x 5EL /w Ring support Pull-Ups x6 /w tuck ups x10 (x4)

Capacity 60s on 60s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Power snatch: 75%/2, 80%/1 work up to a maximum single

Front squat + Jerk:  60%/3+3, 70%/3+2,  80%/3+1, continue up to a top set of 1+1 (based off of best JERK)

Front squat: add 2-3% to last weeks top set for 3 with a pause on the first rep then -8-12% for 3 reps 3 sets

Team WOD

Partner ‘Luke’

For time:

Run 400 meters

16 Clean and Jerks  65/45

Run 400 meters

30 toes-to-bars

Run 400 meters

44 Wall-Balls

Run 400 meters

60 Kettlebell swings,32/24

Run 400 meters

30 Push Ups

Run 400 meters

40 Plate lunges, 20/15

Run 400 meters

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s