Week Commencing 25/12/17

Monday

 

Workout of the day

Consume as many calories as possible within a 24 hour period.

 

 

Tuesday

Workout of the day

Continue to consume as many calories as possible within a 24 hour period.

 

 

 

 

Wednesday

Fortifit

Post Christmas sweat.

Partners

On a running timer

Mins 0-10

AMRAP

30 Burpee to plate

30 Thrusters 42.5/30

Mins 10-25

In a you go i go format

12/8 Cals

10 Box jump Over

8 Hang Power Cleans 42.5/30

Mins 25-35

AMRAP

16 Pull-Ups

20 STOH

16 Synchronised Sit-ups

Strength and Conditioning

Back Squat x10 /w SA DB Row x10 EA (x3)

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

Capacity

45s on 30s off

Inchworms

Cals

Slams

Thursday

Fortifit

Back Squat x8 /wDB RDL x8 (x4)

EMOM x8

1- Sub mx HSPU

2- Sub Max Strict Pull-ups / Ring Rows

WOD

 

9 Minute AMRAP

3 Squat Cleans 60/40

6 Bar Hop Burpees

9 TTB

Strength and Conditioning

Floor Press x8 /w W’s x20 (x3)

Ring support Pull-ups 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 70%

Clean Pull + Clean – 6×1- 80-85%

Split Jerk – 6×2 – 85%

Front Squat 6×3 – 85%

Friday

Fortifit

Gymnastics under fatigue

Part A

3 rounds

8 Thrusters 50/35 into max HSPU

rest 90s between rounds

Part B

3 rounds

12  Unbroken Hang Cleans 50/35 into max TTB

rest 90s between rounds

WOD

Partners

12 Minute AMRAP

30 Wall Balls

40 DB Snatches

30 Cals

 

Strength and Conditioning

Deadlift x8 /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 + Jerk 5×1 @85%

Front Squat Build to heavy double 

Team WOD

In Pairs

10 Minute AMRAP

4 Wall Climbs 10 OHS 42.5/30 8 Synchronised Down Ups

2 Minute Rest

10 Minute AMRAP

10 Front Squats 42.5/30 12 Alt DB Snatches  16 HRPU

Rest 2 minutes

200 Calories for time

 

 

 

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