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Week Commencing 2/04/18

Monday

Fortifit

W/up

Every 90s x4

1- 8 Empty bar front squats + 12 Spider hips + Max Slams

2- 45s cals + 6 inchworms

Every 90s x10

1- 6 Front Squats /w 3s pause each rep (same or +KGs)

2- 50s Double Unders

WOD

12 Rounds each for time

8 DB Thrusters

10 Burpee To Plate

 

Strength and Conditioning

Tempo Back Squat, 3s down 1s pause x10 /w Banded Bridges x20 /w W’s x15 (x3)

Tempo DB Bench Press x10 (3s down 1s pause) /w Ring Support Pull-Ups x8 (3s lowering 1s pause at top) /w Bent hollow hold x45s (x4)

Hanging Knee Raise Hold x10-30s /w Arrested Superman Hold x10-30s (x3)

Capacity

Pairs – 10 Minutes

20 Cals

20 Slams

30s Plank Together

Team Fortitude Barbell

Power Snatch + 2 Snatch 65% 2s – 70% x3s,

3 position Clean (floor, knee & mid thigh) 65%x2s, 70% 3s

Clean Deadlift 100% 7r x2s 100% 5r 2s,

BTN Jerk 75%x3r x2s, 75%x3r x3s

Back Squat 60% 8r, 65% x8r,70% 6r, 75% 6r x2s

Tuesday

Fortifit

W/up –

EMOM x6

1- 8 3 pos Snatch DL + 5 Snatch grip P/press

2- 15s Active Hang + 6 Inchworms

Every 60s x12

3 Snatches

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

8 Thrusters 42.5/30

8 Bar Hop Burpees

8/6 Cals

 

Strength and Conditioning

Box Step Downs (step up then 3s lowering) x8EL /w Tempo Push ups x Max /w Standing Banded Rows x15 /w1s pause (x4)

Farmers Carry x100m  /w Monster Walks x60s (x3)

Hanging knee raises x10 /w Planche hold x45s (x3)

Capacity

Every 2 mins x6

1- 45s Cals + 45s down ups until 1:30

2- 20 Plank Rocks + Slams until 1:30

Wednesday

Fortifit

Warm up Every 2 mins x6

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

2- 2 mins cals

EMOM x12

1- Strict Pull-Ups/Ring Rows (strict progressionWork)

2- Deadlift 80% x4

WOD

Pairs –

5 Rounds each for time

8 Cals

100m Farmers Carry

10 Burpees

 

Strength and Conditioning

Tempo front Front Squats x8 (3s down 1s pause) /w DB Floor Press x12 (/w 1s pause on floor)(x3)

DB RDL x10 /w Chest supported rows x10 /w Bent Hollow Hold x45-60s (x3)

Capacity

10x30s on 20s off

1 machine for max cals

Thursday

Fortifit

W/up EMOM x8

1 10 Air squats + 15s Active Hang

2- 5 Inchworms + 10 Spider Hips

A1 RDL x6

A2 Tempo Ring Dips x max

A3 Strict Chin Ups x max

(x5)

WOD

5 Rounds for time /w 30s rest

12 STOH 50/35

200m run

9 Pull Ups

 

Strength and Conditioning

Tempo Double KB Squat x8 (3s down 1s up) /w Supinated Bent Over Row x10 w 1s pause at top /w W’s x12 (x3)

Ring Rows x12 (1s pause at top 3s lowering) /w Split Squats x8EL /w Foot elevated Plank Hold x60s(x3)

Capacity

Team of 3

12 minutes Round for round

5 cals

6 slams

7 down ups

Team Fortitude Barbell

3 Position Snatch  (Floor, Knee + Mid thigh)-65% x2s ,70% x3s

Power Clean + 2 Clean 65%x3s, 70% 3s

Snatch Deadlift 100% 7r x2s 5r x3s

Snatch balance 60% 3r x2s ,65% x3r 70% 3 x2s

Friday

Fortifit

W/Up

Every 2 mins x4

1- 30s Active Hang/Kip Swings 18 KBS (light)

2- 10 down Ups + 8 Slams

WOD

EMOM x20

1- Strict Pull-ups/ Upper Strict Pulling work

2- 8 Power Clean and Jerks – Choose Load

3- 40s Double Unders

4- Strict HSPU/Upper Strict pressing work

Strength and Conditioning

Deadlifts /w pause at knee x1s x8 /w Banded Bridges x15 (x3)

Bench Press x8 /w 2s pause on chest /w Walking Lunges x1L (x3)

Suitcase Carry x100m /w Plated Deadbugs x20 (x3)

Capacity

Coaches pick 60s on 30s offÂ

Saturday

Team Fortitude Barbell

Snatch

70%x3r,

75%x2r,

80% x1r x2s

75%x1

80%x1

Clean and Jerk wave

70%x3r

75%x2r

80% x1r x 2s

75% x1r

80% x 1r

Floating Clean Pull

100% x7x2s

100%x5x3s

Back Squat

60% x6r

65% x6r

70%x6r 75% 4r x 4s

Team WOD

 

12 Rounds each for time

8 Hang to Overhead 50/35

8 HSPU

8 Cals

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