Block 1 Week 1

Monday

Fortifit – General Strength + Aerobic condiitoning

Front Squat 4×5 (1st Rep 3s Pause)

/w DB Floor Press x10-8-8-6

WOD

Every 3 mins x6

1- 200m Run, 14 Box Jump Overs, Max Cals

2- 8 Power Cleans, 12 DB Push Press, 16 KBS

 

Strength and Conditioning

Back Squat 3×6

RDL 3×12

Push Ups x10 /w Banded Face Pulls x12/w Reverse Crunches x12 (x3)

Capacity

Partners

12 minutes

200m Carry

40 Plank Rocks

40 Cals

 

Team Fortitude Barbell

Snatch Balance – Heavy Single

Snatch – Build to a heavy double

Then 3×2 @80-90%

Clean Deadlift to knee + Clean Deadlift to Hip + Clean + Jerk build to heavy

2×1 @90%

Front Squat x3 (x5) – 85%

Tuesday

Fortifit – Oly Lifting + Skill/Aerobic

Clean and Jerk 4×3 @80%

WOD

EMOM x16

1- Sub Max Pull-Ups /Kip Swings

2- 45s Cals

3- 15-20 KBS

4- 45s Double Unders

 

Strength and Conditioning

DB Push Press 3×8 /wPlank Hold 3×80%

Double KB Sumo Deadlift x12 /w Banded Bridges x15 /w Front Support Hold x45s (x4)

Hanging Knee Raises x10 /w Plank Rocks x20 (x3)

Capacity

12 minutes

Partners – 10 Cals on 10 Cals off

Wednesday

Fortifit – Aerobic

Mid-week madness

Every 3 minutes

1 – 100m Carry, 15/12 Cals, Max Slams

2 – 200m Run, 12 STOH 42.5/30, Max Bar Hop Burpees

3- 20 Wall Balls, 10 Pull Ups, Max Double Unders

(x3)

Strength and Conditioning

Front Squat 3×8

Pendlay Row 3×12

DB Floor Press x8 /w Banded Bridges x15 (x4)

Capacity

 

45s on 45s off x12

Slams

Cals

Inchworms

Thursday

Fortifit – General Strength + Intervals

Push Press 4×6-8

Pendlay Row 4×6-8

WOD

90s on 45s off x8

8 Thrusters 42.5/30

12/8 Cals

 

Strength and Conditioning

Floor Press 3×8 /w Plated W’s x12

Ring Rows 3x 90% /w Push Ups x10

Double KB Front Squat/Goblet Squat x10 /w Straddle Hold x40s (x3)

Capacity

3 mins on each station

30/25 Cals + Max Plank Rocks

100m Carry 6 Inchworms Max Slams

 

Team Fortitude Barbell

Snatch Deadlift + Snatch x3  3 sets 60-75%

Clean from the hip build up to a heavy single (focus is on speed under the bar)

Clean and Jerk Build to a heavy double

then 3×2 @90%

Split Jerk build to a top Single

Then 3×3 @75-90%

Friday

Fortifit – Skill/Gymnastic strength + Partner conditioning

Kipping Pull ups/Kip Swings

Rest 20s into

HSPU

Rest 30s into

Straddle Hold x30s

Rest 2 mins (x4)

 

WOD

Partners

14 Minute AMRAP

20 Push Ups

20 KBS 24/16

20 Front Squats 42.5/30

 

Strength and Conditioning

Deadlift 3×8 /w Banded row x20

FFE Split Squat x8 EL /w Supinated ring Row x12 /w DB Strict Press x8 (x4)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x8 1 Snatch @  85% – 2s pause in catch

Clean + 2 Jerks Build to a heavy lift then 3×1 @85%

Front Squat 4×4 /w no pause- build up

Team WOD

Part A-

Pairs

3 Mins on 60s off (x3)

20 Empty bar Thrusters

30 Cals

100m run each

Part B- Team of 4

5RFT

10 Synchro Goblet Squats

60 TTB

10 SynchronisedDown Ups

60 Hang Power cleans 50/35 

Check out with 1600m run

 

 

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