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Week Commencing 26/02/18

Monday

Fortifit

W/up

EMOM x8

1- 30s Monster Walks +8-10 Air Squats

2- 6-10 Cals

EMOM x16

1- Front Squat x4 (+kg on last week)

2- 5 DB Floor Press + 10 tuck ups

WOD

6 Rounds each for time

8 BBJO 8 TTB 10/8 Cals

Strength and Conditioning

Sumo Deadlift x6 /w Floor Press x10 (x4)

Tempo Goblet Squat x6 /w SA DB Rows x8 /w Hanging Knee Raises x14 (x3)

Capacity

45s on 15s off (x8)

Slams

Cals

Team Fortitude Barbell

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

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

Clean Floating Deadlift 3×3, 3×2

Jerk Dips 3×3

Tuesday

Fortifit

W/up –

EMOM x6

1- 8 Snatch grip P/press + 5 Inchworms

2- 15s Active Hang + 10 Spider Hips

Every 60s x12 1 Snatch  Deadlift + 1 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

Pairs – 8 rounds each for time

15 Wall Balls

12 Burpee to plate

6 Pull Ups

Strength and Conditioning

DB Bench Press x6 /w Front Foot elevated Split squats x12EL /w Standing Banded Row x16 (x4)

DB RDL x8 /w Standing Strict Press x10 /w Box Support Hold x40s (x3)

Capacity

Team of 3

Max Cals in 10 minutes

Every time a team member switches

6 Inchworms

12 Plated Deadbugs

Wednesday

Fortifit

W/up

EMOM x8

1- 30s cals + 3-5 Down ups

2- 5 Slams + 10 W’s

Every 3 minutes x10 (Alt Part A and B)

Part A

6 BMU/6-10 Strict Pull Ups/12-15 Ring Rows,

7 Deadlifts – 70%

6-10 Strict HSPU

Part B

20/15 Cals

Max double Unders until 2.15-3:00

 

Strength and Conditioning

Back squat x6 /w Seated Arnold Press x10 (x4)

KB Sumo Deadlift x8 /w Chest Supported Row x12/w Bent hollow Hold x45s-60s (x3)

Capacity

Tabata intervals

Bent Hollow Holds x8

rest 1

Slams x8

Thursday

Fortifit

W/up

EMOM x8

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

2- 5 HRPU 10 Spider Hips

A1 RDL x10

A2 Tempo ring Dips x max

A3 Strict Chin Ups x max (x5)

 

WOD

5 Rounds for time /w 45s rest

12 Cals

10 Power Cleans 60/40

200m Run

Strength and Conditioning

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

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x14 (x3)

Capacity

Partners10 Minute

AMRAP

30 cals (intervals of 5)

20 Slams rep for rep

8 Synchro Down Ups

Team Fortitude Barbell

Snatch Seg Pull + Snatch (1+2) (x5)

Power Clean + Front squat + Clean + Jerk (5s)

Floating Snatch Deadlift 3×3, 3×2

Front Squat 3×5 /w Upper Accessory

Friday

Fortifit

WOD

Crossfit Open 18.2

Strength and Conditioning

Deadlift x6 /w Bench Press x6 (x4)

Plated Suitcase Carry x1L Deadbugs x24 /w Plank x60s (x3)

Capacity

Coaches pick 60s on 30s off x3-4

Saturday

Team Fortitude Barbell

Snatch – single for the day then -15% 2×1, -20% 3×1

Clean and Jerk single for the day then -15% 2×1, -20% 3×1

Back Squat 3×3 (3s pause each rep)

Team WOD

Team of 3 –

38 minute AMRAP

100 Burpees 150 Wall Balls 200 Calories

 

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