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Week Commencing 22/01/17

Monday

Fortifit

A1 Deadlift x6 – 70-80%

A2 DB Floor Press x10

(x3)

B1 Snatch Grip Power Jerks x6

B2 1L Walking Lunges

B3 Plated Deadbug x20

(x3)

WOD

2 minutes on 30s off x6

1 – 6 TTB 12 Burpee to plate Max Double Unders

2 8 Cals 12 STOH 42.5/30 Max Sit-ups

Strength and Conditioning

Sumo Deadlift x 10 /w Seated Arnold Press x10  (x3) (same weight each set)

Tempo Goblet Squat x15 /w SA DB Rows x10 (x3) /w Hanging Knee Raises x12 (x3)

Capacity

Partners – 12 minutes

You go i go

5 cals

5 Slams

Then

 

10 Plank Rocks

5 Inchworms

Team Fortitude Barbell

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

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

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

Back Squat 4×4 (Same weight across)

/w Upper Accessory exercise

Tuesday

Fortifit

Snatch Pull to knee x2 + Snatch Deadlift x3  (x4)

Every 90s x6

Snatch Deadlift x2 + Snatch x2  60%+

WOD

14 Minute AMRAP

9 GTOH 42.5/30

12 Bar hop Burpees

15 Cals

 

Strength and Conditioning

DB Bench Press x10 /w Front Foot elevated Split squats x8 EL /w W’s x15-20(x3)

DB RDL x10 /w Seated Z Press x10 /w Lying Leg Lifts x12 (x4)

Capacity

12 minutes

Partners alternate

12 Slams on 12 off

6 inchworms together

10 cals on 10 cals off

 

Wednesday

Fortifit

Mid-week madness

Pairs

1 round on 1 round off

20 Wall Balls

10 Cals

 

Then

30 Double Unders

20 DB snatches

 

Then

20 Empty Bar thrusters

16 Bar Hop Burpees

 

(x3)

Strength and Conditioning

Back Squat x10 /w Chest Supported Row 12 (x3)

Good Mornings x10 /w Seated DB Strict Press x10 /w Tuck ups x12(x4)

Capacity

90s on 30s off (x5)

10/8 Cals

10 Lying Knee raises

Max Plank Rocks

Thursday

Fortifit

A1 – Front Squat x6

A2 – DB Push Press x10

(x3)

B1 – Tempo Push ups (3s lowerig to plate) x max

B2 – Max Chin Ups

WOD

 

4 Minutes on 1 off x3

10 Pull Ups

12 DB Power Cleans

16 Cals

Strength and Conditioning

Floor Press x10 /w Split squats x8EL (x4)

Foot Elevated Planks x30-40s/Wall climbs /w Ring Support Pull-ups x10 /w Monster Walks x50s (x3)

Capacity

Partners

12 Minute AMRAP

20 Slams rep for rep

 

30 Cals

20 Tuck Ups

Team Fortitude Barbell

Snatch x3 – 68% (x5)

Clean and Jerk (3+1) – 68% (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

8 Unbroken Hang Power Snatches

8 Burpees to plate

 

then

Into Max HSPU

Rest 2 mins between rounds

Part B

4 rounds

10 Box Jump Overs

10 Sit-ups

Into Max TTB

Rest 2 mins between rounds

WOD

Partners

10 Minutes Alt Exercise

8/6 Cals

8 Hang Clean and Jerks 42.5/30

10 KBS

 

Strength and Conditioning

Deadlift x10  /w 1L Walking Lunges (x4)

Bench Press x10 /w Banded Bridges x15 (x3)

Hanging Knee Raises x10 (x4)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch – Single for the day

Clean and Jerk – Single for the day

Back Squat 3×3 – 1-2 from failure

Team WOD

Teams of 4

Part A

12 Minute AMRAP

12 Synchronised Goblet squats

30 Squat Cleans 50/35

20 Pull-ups

Rest 3

Part B

12 Minute AMRAP

12 Synchronised Down Ups

30 Wall Balls

20 DB Snatches

Part C

rest 3

12 Minute AMRAP

12 Synchronised Sit-ups

30 Thrusters 50/30

20 KBS

** throughout the whole workout one team member must be performing 6 cals

 

 

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