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Week Commencing 18/12/17

Christmas Week

Monday

Fortifit

Every 90s x8 2 Power cleans + 2 Front Squats + Jerk – Build up

Ring Rows x12 /w Straddle Hold x40s (x3)

WOD

EMOM x 15

1 – 6-12 Pull-Ups

2- 45s Cals

3- 12-20 Box Jump Overs

 

Strength and Conditioning

Back Squat x10 /w Bridges x12 (x3)

10 minute AMRAP

10 DB RDL

12 Ring Rows

20-30 Plank Rocks

Capacity

Partners 10 minutes

30 Cals

20 Slams

10 Inchworms together

Team Fortitude Barbell

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

Snatch 4×3 – 80%

Hang Clean + Jerk x2 6×1 – 80%

Back Squat 6×5 – 75-80%

/w DB Push Press x8

Tuesday

Fortifit

RDL x8 /w Strict Pull-ups x Sub max (x4)

WOD

4RFT

10 Hang Power snatch 42.5/30

12 Down Ups

Straight into

4RFT

15/10 Cals

10 STOH 42.5/30

Strength and Conditioning

DB Push Press x10 /w SA DB Row x10 (x3)

Split squats x8 EL w Banded Bridges x15 /w Front Support Hold x45s (x4)

Capacity

12 minutes

Partners 1 round on 1 round off

10 Cals

10 Slams

Wednesday

Fortifit

Mid-week madness

“SANTA GONE BAD” 

For reps: 4 rounds/ 1 min on each station / 90s min rest between rounds

1: Box jumps

2: Push press 30/20

3: Burpees

4: Wall Balls 

5: Calories

Strength and Conditioning

Front Squat x8 /w DB Floor Press x10 (x3)

Ring row x10 /w Banded Bridges x15 /w Straddle hold x40s (x4)

Capacity

45s on 15s off

Tuck Ups

Inchworms

Cals

Thursday

Fortifit

Back Squat x8 /w Prone Rows x12 (x4)

Every 2 minutes x5

Sub Max HSPU into 4os Straddle Hold

 

WOD

8 Minute AMRAP

16 DB Snatches

8 Wall Balls

4 Squat Cleans 60/40

 

Strength and Conditioning

Floor Press x10 /w W’s x12 (x3)

Pendlay row x8 /w Tempo Goblet Squat x10 /w Straddle Hold x40s (x4)

Capacity

2 mins on each station

Max Cals

20 slams + 20 Plate GTOH + Max Plank in any remaining time

rest 45s x3

Team Fortitude Barbell

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

Clean Pull + Clean – 5×2 – 80-85%

Split Jerk – 5×2 – 85%

Front Squat 5×3 – 85%

Friday

Fortifit

Gymnastics under fatigue

Part A

3 rounds

6 Thrusters 50/35 into max HSPU

rest 90s between rounds

Part B

3 rounds

10 Hang Cleans into max TTB

rest 90s between rounds

WOD

Partners

12 Minute AMRAP

10 Synchronised Goblet squats

40 Cals

20 GTOH 42.5/30

Strength and Conditioning

Deadlift x10 /w 1L Walking Lunges (x3)

Single arm DB Row x8 EA /w DB Floor Press x8 /w Banded Bridges x15 (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

Partners

12 day of Christmas Partner WOD!

Complete in the style of the song (1,2-1,3-2-1,4-3-2-1…)

1 100m med ball run together

2 Thrusters 42.5/30 each

3 Synchronised Down ups 

4 Plate Lunges each 20/15

5 Pull-ups/Ring Rows each

6 Hang Cleans, 42.5/30 each

7 T2B each

8 Push Jerks, 42.5/30 each

9  Synchronised Situps 

10 KBS, 24/16 each

11 HSPU/HRPU each

12 Synchronised Goblet squats 24/16

 

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