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WEEK COMMENCING 19/03/18

Monday

Fortifit

w/up

Every 90s x4

1- 6 Empty bar front squats + 12 Spider hips

2- 45s cals + 6 inchworms

Every 90s x10

1- 3 Front Squats /w 3s pause each rep (same or +KGs)

2-5 Floor Press + 10 v-ups

WOD

6 rounds each for time

10/8 cal bike

8 HSPU

30 Double Unders

Strength and Conditioning

Sumo Deadlift x4 /w Push ups x10 (x5)

Double KB Front Squat x8 /w Chest supported Rows x8 /w Hanging Knee Raises x15 (x3)

 Capacity

60s on 30s off x8 –

Alt

Cals

Slams

Team Fortitude Barbell

Snatch x3 (x5)

Clean Deadlift + Clean + Jerk (1+1+1) (x4)

Clean Floating Deadlift 6×6

Front Squat + Jerk Dips (1+1) (x3)

Tuesday

Fortifit

W/up –

EMOM x6

1- 8 Snatch grip P/press + 5 Inchworms

2- 15s Active Hang + 10 Spider Hips

Every 60s x15

1 Snatch  Deadlift + 1 Snatch + 1 OHS

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

WOD

Partners round for round

12/10 Cals

8 OHS 40/30

8 Burpee to plate

Strength and Conditioning

DB Bench Press x5 /w RDL x8 /w Standing Banded Row x20( x5)

Standing DB Press x8 w Box Support Hold x40s (x3)

Capacity

Team of 3

Max cals in 10 minutes

Every switch = 6 Inchworms + 6 Slams

Wednesday

Fortifit

Warm up Every 2 mins x6

1- 60s Double Unders + 5-10 Down Ups

2- 2 mins cals

EMOM x10

BMU/CTB/Strict Pull-Ups/Ring Rows

2- Deadlift 75% x5

 WOD

5 rounds each for time

10/8 cals

Max unbroken TTB

Strength and Conditioning

Back squat x4 /w Seated Arnold Press x8 (x5)

KB Sumo Deadlift x12 /w Single Arm DB Row x10 /w Straddle Hold x45s (x3)

Capacity

Tabata intervals

Cals x8

rest 45s

Slams x8

Thursday

Fortifit

W/up EMOM x8

1 -16-20 Plank rocks + 10 Air squats

2- 5 Inchwomrs + 10 Spider Hips –

A1 RDL x5

A2 Tempo ring Dips x max

A3 Strict Chin Ups x max (x5)

WOD

4 Rounds for time /w 30s rest

7 Squat Cleans 60/40

12 HSPU

200m Run

Strength and Conditioning

Floor Press x4 /w Banded Bridges x15 /w SA DB Row x8 EA (x4)

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x8 (2-3s pause at top) (x3)

Capacity

Partners10 Minute AMRAP

30 cals (intervals of 5)

12 Synchornised Plate GTOH

5 Synchro Down Ups

Team Fortitude Barbell

Snatch Deadlift + Snatch (1+2) (x5)

Clean + Front + Jerk (5s)

Floating Snatch Deadlift 6×6

Front Squat 3×5 /w Upper Accessory

Friday

Fortifit

WOD

Crossfit Open 18.5

Strength and Conditioning

Deadlift x4 /w Bench Press x4 (x5)

Plated Suitcase Carry x1L Deadbugs x20 /w Plank x60s (x2)

Capacity

coaches pick 60s on 30s off x3-4

Saturday

Team Fortitude Barbell

Snatch – single for the day

then -15% 2×1,

-20% 1×1

-25% 2×1

Clean and Jerk single for the day then -15%

2×1 -20%

1×1 -25% 2×1

Back Squat 3×3 (3s pause each rep)

TEAM WOD

12 Rounds each for time

6 CTB Pull Ups

9 STOH 42.5/30

12 Burpees

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