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Week Commencing 05/02/17

Monday

Fortifit

 

Every 90s x10

1- Back Squat x5 – 70-80%

2- Double Unders/Double under Practice x45s

WOD

Pairs

16 Minute AMRAP

10 HSPU

20 OHS /Front Squat 42.5/30

30 DB Power Cleans

40 Cals

 

Strength and Conditioning

Sumo Deadlift x 8 /w Floor Press x10 (x4)

Tempo Goblet Squat x10 /w SA DB Rows x8 /w Hanging Knee Raises x12 (x3)

Capacity

10 Min timer

 

20 Cals

15 Slams

20 Plank Rocks

Team Fortitude Barbell

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

Clean Seg Pull + Clean (2+1)  (x4)

Floating Clean Deadlifts 5×5

Jerk Dips 3×3

Tuesday

Fortifit

Every 30s x12

1x Snatch 60-70%

Miss = 15 Cals

WOD

5 Minute AMRAP

8 Squat Cleans 50/35

12 TTB

Rest 2

8 Minute AMRAP

16 Down Ups

14 STOH 42.5/30

12 Cals

 

Strength and Conditioning

DB Bench Press x8 /w Front Foot elevated Split squats x8 EL /w Standing Banded Row x15 (x4)

DB RDL x12 /w Seated Z Press x12 /w Box Support Hold x40s (x3)

Capacity

Pairs 10 Minutes

3-3-6-6-9-9-12-12

Alt Cals and Slams one on one off

 

 

 

Wednesday

Fortifit

Mid-week madness

Part A

15 Minute AMRAP (for quality)

6 Deadlifts – no touch and go – 70%

20 Double unders

10 Push Ups

Rest 3

Part B

18 Minute AMRAP (Pairs)

Alt Exercise

12 Wall Balls

10 STOH 42.5/30

8 Cals

 

 

 

Strength and Conditioning

Back Squat x8 /w Chest Supported Row 8 (x4)

KB Sumo Deadlift x10 /w Standing Strict DB Press  x10 /w Bent hollow Hold x45s (x4)

Capacity

Tabata intervals

Cals x8

rest 2

Slams x8

Thursday

Fortifit

A1 – RDL x10

A2 – DB Bench Press x8

(x4)

B1 – TempoRing Dips/ Push ups (3s lowerig to plate/on rings) x max

B2 – Max Chin Ups

(x4)

WOD

90s on 30s off x6

4 Thursters 50/35

6 Hang Power Cleans

8 Bar hop Burpees

Strength and Conditioning

Floor Press x8 /w Split squats x8EL (x4)

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x12 /w Monster Walks x50s (x4)

Capacity

Partners

10 Minute AMRAP

15 Plate GTOH Together

30 Slams rep for rep

30 cals (intervals of 5)

 

Team Fortitude Barbell

Snatch Seg pull + Snatch (2+1) (x4) – 80%

Power Clean + Front squat + Clean + Jerk (3s pause in split) 5×1 -nice working weight

Snatch Floating Deadlift 5×5

Front Squat 5×3 /w upper body accesory

Friday

Fortifit

Part A

3 rounds

8/6 Cals

12 Wall Balls

 

Into Max HSPU

Rest 2 mins between rounds

Part B

3 rounds

10 KBS

15 Sit Ups

 

Into Max Pull-Ups

Rest 2 mins between rounds

WOD

Partners

1 round on  1 round off

8 TTB

30 Double Unders

12 DB Snatches

 

Strength and Conditioning

Deadlift x8  /w 2L Walking Lunges (x4)

Bench Press x8 /w Plated Deadbugs x20(x4)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch – Single for the day

-20% 2×1

Clean and Jerk – Single for the day

-20% 2×1

Paused Back Squat 3×3- Same Weight Across

Team WOD

‘Modified Mr. Joshua’

Team of 3

35 Minute AMRAP

Run 400m together

30 Deadlifts 70/50

15 Synchronised Sit-ups

30 Burpees to Plate

 

 

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