Week Commencing 01/01/18

Monday

Closed

 

Tuesday

Fortifit

Every 90s x6 2 Hang Cleans + 1 Power Jerk – Start at 60-70% and build

3 Rounds

15 T’s

20 Barbell Good Mornings

45s Bent Hollow Hold

WOD

15-12-9

DB Push Press

Sit-ups

Down Ups

Strength and Conditioning

Barbell Strict Press x10 /w DB RDL x10 (x4)

Wall Climb Hold /w Bench Prone T’s x15 /w Banded Bridges x15 (x3)

Hanging Knee raises x10 /w Plank x30s (x3)

Capacity

10 Minutes – Partners

10 Cals on 10 Cals off

Wednesday

Fortifit

Mid-week madness

Partners

4 rounds – You go i go each exercise

12 Snatch grip Push Press Empty Bar

20-30s Active Hang

10 Behind Neck Thrusters

Rest 5 minutes

6 Rounds each for time

6 Unbroken Hang Clean and Jerks 50/35

30 Double Unders – 60 singles

12 Burpees to plate

 

 

Strength and Conditioning

Tempo Goblet Squat x10 /w Good Mornings x10 (x3)

Ring support Pull-Ups x10 /w Banded Bridges x15 /w Straddle hold x40s (x4)

Capacity

Partners

12 minutes

20 Plate GTOH

30 Slams

40 Cals

 

Thursday

Fortifit

3 Rounds

5 Snatch Balance + 3 OHS

Reverse Flies x10

Arnold Press x10

Back Squat  x6 /w DB Split Jerks x 4 EL (x3)

 

WOD

8 Minute AMRAP

12 Box Jump Overs

15 KBS

8 HSPU

 

Strength and Conditioning

Floor Press x12 /w Lateral Raises x12(x3)

Banded Hamstring Curls x15 /w Chest Supported Row x10 /w Planche Lean x45s (x4)

Capacity

90s on each station

Slams

Cals

Farmers Carry

rest 60s

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 Cals

10 Alt DB Snatches (Heavy)

into max HSPU

rest 90s-120s between rounds

Part B

3 rounds

8 cals

20 Plank Rocks

into max TTB

rest 90s120s between rounds

WOD

Partners

12 minutes

 

6 Front Squats 50/35

12 Bar hop Burpees

18 Sit-ups

Strength and Conditioning

Sumo Deadlift x10 /w Push ups x10 (x3)

Split Squats x8 EL /w Supinated ring rows x12 (x3)

Lying Leg Lift x12 /w Anti Rotation Hold x 20s (x3)

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

 

‘Jenkins’

Partners

AMRAP 40

50 Burpees

400m run together

50 KBS 24/16

400m run together

50 Pull-Ups

400m run together

50 Push Ups

400m run together

 

 

 

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