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Week Commencing 19/02/18

Monday

Fortifit

W/up

EMOM x8

1 – 16 Plank Rocks + 6 Inchwroms

2- 6-10 Cals

EMOM x16

1- Front squat x4

2- Floor Press x6

 

WOD

Pairs

5 rounds each for time

6 Squat Cleans 60/40

8 TTB

30 Double unders

Strength and Conditioning

Sumo Deadlift x6 /w Floor Press x8 (x4)

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

Capacity

45s on 15 off x9

Tuck ups, Inchworms/down ups , Cals

Team Fortitude Barbell

Snatch x2 + OHS /w 2 s pause (x5)

Clean Seg Pull + Clean + Jerk (1+1+1) (x4)

Clean Floating Deadlift 6×3

Jerk Dips 3×3

Tuesday

Fortifit

W/up

EMOM x8

1- 8 Snatch grip P/press + 5 Snatch grip thrusters

2- 15s Active Hang + 10 Spider Hips

Every 60s x10 1 Hang Snatch

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

WOD

4x 3 minutes on 1 min rest

8 STOH 42.5/30

12 Cals

16 Alt OH Plate Lunges

 

Strength and Conditioning

DB Bench Press x6 /w Front Foot elevated Split squats x10 EL /w Standing Banded Row x15 (x4)

Banded Bridges /w DB Strict Press x10 /w Box Support Hold x40s (x3)

Capacity

Team of 3 Max Cals in 10 mins

Every time you get off a machine

Complete

20 Plank rocks

8 Slams

 

Wednesday

Fortifit

W/up

EMOM x8

1- 6-10 cals

2- 6 Down Ups + 10 Plate GTOH

Every 3 minutes x10

5 BMU/5-10 Strict Pull Ups/10-15 Ring Rows (Or a combination)

5 Deadlifts – 70%

5-10 Strict HSPU

 

 

Strength and Conditioning

Back squat x6 /w Seated Arnold Press x12 (x4)

KB Sumo Deadlift x10 /w Chest Supported Row x10 /w Foot Elevated Plank/Wall Climb hold x20-30s (x3)

 

Capacity

Tabata intervals

Bent Hollow Hold x8

Rest 1 min

Cals x8

Thursday

Fortifit

W/up

EMOM x8

1- 10 Walking Lunge Steps + 16-20 Plank rocks

2- 5 HRPU 10 Spider Hips

A1 RDL x6

A2 Tempo ring Dips x max

A3 Strict Chin Ups x max

(x4)

 

WOD

4 Rounds for time /w 1 min rest

12 Cals

12 HSPU

16 GTOH 42.5/30

 

Strength and Conditioning

Floor Press x6 /w Banded Bridges x15 /w SA DB Row x10 EA (x4)

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x12 (x3)

 

Capacity

Partners10 Minute AMRAP

36 cals (intervals of 6)

20 DB Thrusters

20 Slams rep for rep

Team Fortitude Barbell

Snatch Seg Pull + Snatch (1+2) (x4)

Power Clean + Front squat Clean + Jerk (x5)

Floating Snatch Deadlift 6×5

Front Squat 3×5 /w Upper Accessory

Friday

Fortifit

Part A

3 Rounds

10 unbroken Power snatches

into Max HSPU

Part B

3 rounds

1L DB Overhead Walking Lunges

8 KBS 32/24

into Max Pull-Ups

 

WOD

Pairs

12 Rounds for time

10 Burpee to Plate

15 Sit ups

10 DB Thrusters

Strength and Conditioning

Deadlift x6 /w Bench Press x6 (x4)

Suitcase Carry x1L /w Plated Deadbugs x20 (x3)

 

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch – single for the day

-15% 2×1,

-20% 2×1

Clean and Jerk single for the day

-15% 2x,

-20% 2×1

Back Squat 3×3 (3s pause each rep)

Team WOD

Team of 3 –

10 rounds each

12/9 Cals

9 Thursters 35/25,

6 Bar Hop burpees

 

 

 

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