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WEEK COMMENCING 16/04/18

Monday

Fortifit

Every 2:30 minutes x6

2 Cleans + 3 Front Squats (building) + 60s Bent Hollow Hold

WOD

Team of 3 10 rounds each for time

10/8 Cal Bike

10 Box Jump Overs

8 DB snatches

Strength and Conditioning

Tempo Back Squat, 2s down 2s pause x8 /w Banded Bridges x20 (x3)

Tempo DB Bench Press x8 (3s down 1s pause) /w Ring Support Pull-Ups x12 (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

8/6 Cals

8 Plate GTOH

Team Fortitude Barbell

Power Snatch + 2 Snatch 75% x4s

2 position clean (floor, mid thigh) 75% x2s  75% x2s  80%x3s

clean deadlift 105% x5r  x5s

BTN jerk 78% x3r x5s

back squat 75% x5r  80% x5r  x3s  83%x3r

Tuesday

Fortifit

Every 60s x12

1 Snatch Pull to knee + 1 Snatch pull to hip + 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 Round for round

8 STOH 42.5/30

8 Pull-Ups

8 Burpees to plate

 

Strength and Conditioning

Box Step Downs (step up then 3s lowering) x12EL /w Tempo Push ups x Max (x3)

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

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

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 + 10 KBS

2- 90s  cals

EMOM x12

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

2- Deadlift 90% x2

WOD

Pairs round for round 15 minutes

10 DB Hang Clean and Jerks

12 Burpees

 

Strength and Conditioning

Tempo front Front Squats x6 (3s down 1s pause) /w DB Floor Press x8 (/w 1s pause on floor)(x3)

DB RDL x12 /w Chest supported rows x8 /w Bent Hollow Hold x60s (x3)

Capacity

6x 30s

Cals 20s

rest

30s Plank

20s rest

Thursday

Fortifit

A1 Tempo ring Dips x max

A2 Strict Chin Ups x max

A3 Banded Hollow Hold x20-40s (x5)

WOD

5 RFT

200m run

15 Wall Balls

10 Push Ups

 

Strength and Conditioning

Tempo Double KB Squat x14 (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

Team of 3

Max cals in 12 minutes

1 person completing max cals

1 person completes 10 slams

16 Plank Rocks

1 person rests – rotate

 

Team Fortitude Barbell

2 position snatch (floor and mid thigh) 75% x2  80% x2s

power clean + 2 cleans 75% x4s

snatch pull 96% x5r  x5s

snatch balance 70% 3x2s  75% 3x2s  80% x3r

Friday

Fortifit

EMOM x10

1- 15 KBS (light)

2- 45s Cals

Every 2 minutes x4

2 Squat Cleans – choose load + Max Strict Pull-ups/Progression work

Every 2 minutes x4

45s Double Unders + Max Strict HSPU

WOD

4 rounds each for time

400m Run

12 Down Ups

Strength and Conditioning

Deadlifts /w pause at knee x3s x6 /w Banded Bridges x20 (x3)

Bench Press x8 /w 3s 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  75% 2r  80%% 1r  83%% x1r 85% 1r 83% 1r 80% 75%

floating clean dead  95% ish 5r x5s

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

Team WOD

Team of 3

30 Rounds for time

 

12/9 Cal Bike

9 KBS

9 Burpees

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