WEEK COMMENCING 09/04/18

Monday

Fortifit

Every 2:30 minutes x6

1 Clean + 3 Front Squats (building) + 15 V-ups

WOD

12 Rounds each for time

30 Double Unders

15 Wall Balls

 Strength and Conditioning

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

Tempo DB Bench Press x10 (3s down 1s pause) /w Ring Support Pull-Ups x10 (3s lowering 1s pause at top) (x3)

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

Capacity

10 minutes – round for round

8 Slams

6 Inchworms

8 Plate GTOH

Team Fortitude Barbell

Power Snatch + 2 Snatch… 70% x2s… 70%x2s… 75%x3s

3 position clean (floor, knee, mid thigh) ….70% x2s..75% x3s

BTN jerk 70% x3 5s

Snatch deadlift 100% x7 x2… 5x3s

Back squat  65%x6r 70% x6r 75% x6r 80%x5r x2s

Tuesday

Fortifit

Every 60s x12

1 Snatch Pull + 1 Power Snatch + 1 Snatch

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

WOD

16 minutes Pairs round for round

10 DB Power Cleans

12 Box Jump Overs

8/6 Cals

Strength and Conditioning

Box Step Downs (step up then 3s lowering) x10EL /w Tempo Push ups x Max (x3)

Standing Banded Rows /w 1s pause at bottom x14 /w Monster Walks x60s (x3)

Hanging knee raises x10 /w Planche hold x45-50s (3)

Capacity

Every 2 mins x6

1- 60s Cals + 30s down ups until 1:30

2- 12 Plate GTOH + Slams until 1:30

Wednesday

Fortifit

Warm up Every 2 mins x6

1- 60s Double Unders + 10-15 Sit-Ups

2- 90s  cals

EMOM x12

1- Strict upper body bodyweight pulling work Strict Pull-Ups/Ring Rows x8 reps

2- Deadlift 85% x3

WOD

In Pairs

5 Rounds each for time

200m run

12 DB Push Press

6 Burpee Pull-ups

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 x12 /w Chest supported rows x10 /w Bent Hollow Hold x60s (x3)

Capacity

5x

30s Cals

20s  rest

30s Plank

20s rest

Thursday

Fortifit

W/up EMOM x8

1 10 Air squats + 15s Active Hang

2- 5 Inchworms + 10 Spider Hips

A1 Tempo ring Dips x max

A2 Strict Chin Ups x max

A3 Banded Hollow Hold x20-40s

(x5)

WOD

4 Rounds for time /w 30s rest

10/8 Cals

8 Clean and Jerks 42.5/30

10 HSPU

Strength and Conditioning

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

Ring Rows x14 (1s pause at top 3s lowering) /w Split Squats x10EL /w Foot elevated Plank Hold x60s(x3)

Capacity

Pairs 12 minutes

Round for round

12 Slams

6 Downs Ups

5 cals

Team Fortitude Barbell

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

Power clean + 2 Cleans 70% x2s 75% x3s

Snatch Deadlift 100% 7x2s 100% 5 x3s

Snatch Balance 65% 3 x2s 70%x3r 75% 3r x2s

Friday

Fortifit

Warm Up – Every 2 mins x4

1-  90s Cals

2- 10 Down Ups + 10 Wall Balls

Every 2 minutes x4

3 Squat Cleans – choose load + 8 Strict Pull-ups/Upper Pull Progression work

Every 2 minutes x4

45s Double Unders + Max Strict HSPU

WOD

In Pairs

4 rounds each for time

15/12 Cals

100m Farmers Carry

Strength and Conditioning

Deadlifts /w pause at knee x1s x6 /w Banded Bridges x20 (x3)

Bench Press x8 /w 2s pause on chest /w Walking Lunges x2L (x3)

Suitcase Carry x100m /w Plated Deadbugs x20 (x3)

Capacity

Coaches pick 60s on 30s off

Saturday

Team Fortitude Barbell

Snatch wave  then Clean wave using same format  70% 3r 75% 2r 80% x1r 85% 1r 80% 1r 75% 1r

Floating Clean Pull  90-100%  5r x5s

Back squat 65% 5r 70% x5r 75% x4r 80% x3r

Team WOD

Team of 3

30 Rounds for time

200m Run

12 DB Thrusters

9 HRPU

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