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Week Commencing 12/02/18

Monday

Fortifit

W/up

EMOM x10

1- 6-10 cals

2- 3 inchworms + 5 goblet Squats

Strength + Skill

Every 3 minutes x5

6 Front squats @70-75%

45s Max Double Unders/Practice

WOD

 

Pairs

5 rounds each for time

10 Thrusters 42.5/30

8 Pull-Ups

10 DB Power Cleans 22.5/15

 

Strength and Conditioning

Test – Sumo Deadlift 6RM

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

Capacity

45s on 15s off x9

Cals

Slams

Plank Rocks

 

Team Fortitude Barbell

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

Clean Seg Pull + Clean (1+1)  (x4)

Floating Clean Deadlifts 3×5 then 3×3

Jerk Dips 3×3

Tuesday

Fortifit

W/up

EMOM x8

1- 5 Snatch grip P/press + 5 Snatch grip thrusters

2- 6-10 Cals

Strength

Every 90s x10 – 2 Hang Snatches

Start at 50% Building up in weight, once a lift is missed Work back down by 10kg and stay on that weight.

WOD

 

3x 4 Minute AMRAPS /w 2 minute rest

14 DB snatches

15 Burpee Box Jump Overs

Strength and Conditioning

DB Bench Press x6RM

Front Foot elevated Split squats x10 EL /w Standing Banded Row x15 (x3)

DB RDL x10 /w Seated Z Press x10 /w Box Support Hold x40s (x3)

Capacity

Pairs 10 Minutes

 

3 cals on 3 cals off

3 plate goth on 3 plate goth off

3 slams on 3 slams off

6,6,6,9,9,9 etc..

Wednesday

Fortifit

Mid-week madness

 

Part A – for quality (12 minute AMRAP)

3 Wall Climbs

6 Touch and go Power Cleans (choose load – good positions)

30 Double Unders

Part B

Pairs

1 round on 1 round off for 16 rounds

10/8 Cals

15 Wall Balls

10 Down ups

Strength and Conditioning

Back Squat x6RM

KB Sumo Deadlift x10 /w Chest Supported Row x10 /w Bent hollow Hold x45s (x4)

Capacity

Tabata intervals

Cals x8

rest 2

Slams x8

Thursday

Fortifit

W/up

EMOM x8

1- 10 Plate GTOH 15-20s Active Hang

2- 5 HRPU 10 Spider Hips

Strength

A1 – RDL x8

A2 – DB Bench Press x6

(x3)

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

B2 – Max Chin Ups

(x4)

WOD

Every 90s x6

6 OHS 30/20

8 TTB

8 Box Jumps

Strength and Conditioning

Floor Press x6RM

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x12 /w Banded Bridges x15 (x4)

Capacity

Partners

10 Minute AMRAP

30 cals (intervals of 5)

20 DB Thrusters

5 Synchro Down Ups

Team Fortitude Barbell

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

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

Snatch Floating Deadlift 3×5 then 3×3

Front Squat 5×3 /w upper body accesory (increase KGS)

Friday

Fortifit

Part A

4 Rounds

8 unbroken Power snatches into Max HSPU

Part B

2L DB Overhead Walking Lunges into Max Pull-Ups

WOD

Pairs

16 minute AMRAP

40 KBS

40 GTOH 42.530

40 HRPU

Strength and Conditioning

Deadlift x6RM

Bench Press x6RM

Plated Deadbugs x20 /w Plank x60s (x3)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch – Single for the day

-15% 2×1

Clean and Jerk – Single for the day

-15% 2×1

Paused Back Squat 3×3- Same Weight Across

Team WOD

Team of 3

21 rounds for time (1 person works at a time)

8 TTB

200m run

Straight into

21 rounds for time

5 Deadlifts 80/60

5 Burpee to plate

8/6 Cals

 

 

 

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