Week Commencing 15/01/18

Monday

Fortifit

A1 Back Squat x4 – 70-80%

A2 DB Z Press x12

(x4)

B1 Snatch Grip Push Press x10

B2 Front foot elevated Split Squats x8 EL

B3 Plated Deadbug x20

(x3)

WOD

EMOM x12

1 – 5 CTB Pull-ups + 10-15 Wall Balls

2 8 Hang Power Cleans + Max Cals

3 5 Push Ups + 10-15 KBS

 

Strength and Conditioning

Sumo Deadlift x 12 /w Banded Hydrant x10 ES  (x3)

Tempo Goblet Squat x12 /w SA DB Rows x12 (x3)

Hanging Knee Raises x12 (x3)

Capacity

Partners – 12 minutes

You go i go

5 cals

5 Slams

Then

6 cals

6 slams

Etc….

 

Team Fortitude Barbell

Snatch x2 + OHS /w 2 sec pause in bottom – 5×1 (increase on last week)

Clean + Front Squat + Jerk /w 3s pause in Split – 5×1 (increase on last week)

Clean Segment pull  (1′, knee, hip, finish) + Clean Pull – 4×2(1+1)

Back Squat 4×6 (last weeks weight)

/w Upper Accessory exercise

Tuesday

Fortifit

Snatch pull to knee + Snatch pull to thigh + finish 2+1 (x4)

Every 90s x6

Slow Snatch Pull + Snatch  (Start at 60% and build)

WOD

14 Minute AMRAP

12 Cals

6 Clusters 42.5/30

30 Double Unders

Strength and Conditioning

Push Press x10 /w Front Foot elevated Split squats x8 EL (x3)

Clamshells x15 EL /w Seated Z Press x10 /w Lying Leg Lifts x12 (x4)

Capacity

12 minutes

Partners alternate

8 Cals on 8 Cals off

6 Dball Squats on 6 Dball Squats off

8 Plate GTOh on 8 Plate Gtoh off

Wednesday

Fortifit

Mid-week madness

Pairs

1 round on 1 round off

60s Max Cals

20 Wall Balls

Them

60s Max Cals

20 Burpees

Then

60s Max Cals

40 Double Unders

(x3)

Strength and Conditioning

Back Squat x12 /w Chest Supported Row 12 (x3)

Good Mornings x10 /w DB Strict Press x10 /w Banded Face Pulls x15 (x4)

Capacity

2 Mins on 30s off x4

15/12 cals

20 Plank Rocks

Max Bent Hollow Hold

Thursday

Fortifit

A1 – RDL x6

A2 – DB Push Press x10

A3 – Chin Ups x max reps

(x4)

WOD

3 Minutes on 1 off x4

18 DB Snatches

12 Wall Balls

6 Thrusters 50/35

 

 

Strength and Conditioning

Floor Press x12 /w Walking Lunges x2L

Foot Elevated Planks x30-40s /w Ring Support Pull-ups /w Monster Walks x50s (x3)

Bent Hollow Rocks x10-20 (x3)

Capacity

Partners

Compete 4/5 rounds each

20 Slams rep for rep

20 cals

12 DB  Thrusters

 

Team Fortitude Barbell

Snatch x3 – 65% (x5)

Clean and Jerk (3+1) – 65% (x5)

Snatch Segment Pull (1′, hip, knee, finish) + Snatch Pull – 4×2 (1+1)

Front Squat 3×3 /w 3s pause (increase on last week)

Jerk Dips 5×3

Friday

Fortifit

Part A

3 rounds

6 cals

5 Hang clean and jerks 42.5/30

(x2)

then

Into Max HSPU

Rest 2 mins between rounds

Part B

3 rounds

10 Push ups

12 Sit-ups

Into Max TTB

Rest 2 mins between rounds

WOD

Partners

12 Minutes

8 Synchro Down ups

20 Box Jump Overs

20 STOH 42.5/30

 

Strength and Conditioning

Deadlift x12 /w Prone Chicken Wings x10 (x3)

Bench Press x12 /w Banded Bridges x15/w Hanging Knee Raises x10 (x3)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch – Single for the day

Clean and Jerk – Single for the day

Pause Back Squat 3×3 – 2-3 from failure

Team WOD

In a team of 4
6 min minutes max distance row, switching every 20 strokes

6 min max distance Ski switch every 20 pulls

6 min max distance bike switch every 6 cals
Rest 5 minutes,

Then AMRAP FGB Style:
Box Jumps
Hang to overhead 42.5/30
Double Unders

Rest

x3

 

 

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