Week Commencing 11/12/17

Retest Week

Monday

Fortifit

Test – Front Squat 5RM

WOD

E2MOM x8

1 – 12 Down Ups 12 DB snatches + Max Cals

2- 5 Front squats 42.5/30 10 HRPU 10 TTB

 

Strength and Conditioning

Test – Back Squat 6RM

Test RDL 10RM

Push Ups x10 /w Banded Face Pulls x12/w Plank x45s (x3)

Capacity

Partners 10 minutes

100m Farmers Carry

30 Cals

20 Slams

Team Fortitude Barbell

Drop Snatch x2 /w 2s pause in bottom (x4)

Snatch Pull + Snatch – Heavy single

Then 6×1 @80-90%

Hip Clean + Hang Clean – Build to heavy

Then 3×1 – 90%

Back Squat 5×5 – 90% of 5RM

/w DB Push Press 5×8

Tuesday

Fortifit

Test – Clean and Jerk – build to heavy

WOD

Test – ‘Helen’

3RFT

400m Run

21 KBS

12 Pull-Ups

Strength and Conditioning

Test – DB Push Press 6RM

Test -Max Plank Hold

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

Capacity

12 minutes

Partners – 8 Cals on 8 Cals off

Wednesday

Fortifit

Mid-week madness

Test – ‘The Fortitude’

6 Rounds For time

400m run

20 Down ups

20 KBS 32/24

100m Farmers Carry

Strength and Conditioning

Test -Front Squat 6RM

Test Pendlay Row 10RM

DB Floor Press x10 /w Banded Bridges x15 (x4)

Capacity

45s on 15s off

Tuck Ups

Inchworms

Cals

 

Thursday

Fortifit

Test – Push Press 5RM

Test – Pendlay Row 5RM

WOD

3 minutes on 30s off x4

16 KBS 24/16

14 Cals

12 Box Jump Overs

Strength and Conditioning

Test – Floor Press 6RM

Test – Max Strict Ring Rows

Double Tempo Goblet Squat x10 /w Straddle Hold x40s (x4)

Capacity

2 mins on each station

Max Cals

100m Cary + Max Slams

rest 45s x3

Team Fortitude Barbell

Snatch /w 2s Pause at knee  – 3 sets 60-75%

Clean Pull + Clean – Heavy single

then 6×1 @90%

Power Jerk + Split Jerk – Heavy single

Then 3×1 @75-90%

Front Squat 3×5 – 80%

Friday

Fortifit

Test – 3 Rounds

Max Kipping Pull-ups/Kip Swings/Strict Ring Rows

Rest 60s 

Max HSPU/Push Ups

rest 2-3 mins per round

Score = Total reps

WOD

Partners

1 round on 1 round off x18 minutes

100m Run

15/10 Cals

5 Squat Cleans 60/40

 

Strength and Conditioning

Test – Deadlift x6RM

Test – Max Bent Hollow Body Hold

FFE Split Squat x6 EL /w Single arm DB Row x8 EA /w DB Strict Press x8 (x4)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x15 1 Snatch @  85% – 2s pause in catch

Clean + Hang Clean + Jerk Build to a heavy lift then 5×1 @85%

Front Squat 6×2 /w no pause- build up

Team WOD

 

“Team Daniel”

In teams of 3 complete

3RFT

50 Pull-Ups

400m run together

21 Thrusters 42.5/30

90 Cal Assault Bike

21 Thrusters

400m Run together

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