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WEEK COMMENCING 30/04/18

Monday

Fortifit

Every 1:30 minutes x6

2 Cleans + 1 Front Squat (building)

EMOM x6

3 Clean Pulls/w 3s Eccentric @ Finishing weight of complex

WOD

Pairs 10 Rounds each for time

200m Run

8 DB Thrusters

8 Down Ups

 

Strength and Conditioning

Back Squat,/w 3s pause x6 /w Banded Bridges x20 (x3)

Tempo DB Bench Press x6 (2s down 1s pause) /w Ring Support Pull-Ups x10 (4s lowering 1s pause at top) (x3)

Hanging Knee Raise Hold x10-30s /w Arrested Superman Hold x10-30s (x4)

Capacity

 

45s on 30s off x8

Alt  Cals, Tuck ups

Team Fortitude Barbell

2 position snatch (floor and mid thigh) 70% x2 x5s

Power clean 70% x3 x5s

Snatch pull 95%x3 x4s

Snatch balance 65% 3x5s

Tuesday

Fortifit

Every 45s x10

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

EMOM x6

3 Snatch Pulls /w 3s eccentric at Finishing weight

WOD

Pairs Round for round

100m Farmers Carry

10 DB Push Press

10/8 Cal Bike

Strength and Conditioning

FFE Split Squats x8EL /w Tempo Seated OH Press x10 /w Single arm DB Rows x8 EA (x3)

Hanging knee raises x12 /w Planche hold x45-60s (4)

Capacity

Every 2.30 mins x4

1- 60s Cals + 60s down ups until 2:00

2- 10 Tuck ups + 10 Plank Rocks + Slams until 2:00

Wednesday

Fortifit

Warm up

EMOM x8

1- 40s Double Unders

2- 5 DB Power Cleans 5 DB Squats 5 DB STOH (Choose Load)

EMOM x10

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

2- Deadlift x1 (Start at 90% and building up to a nice single)

 

WOD

Pairs 16 Minute AMRAP

50 Hang Power Cleans 42.5/30

40 Wall Balls

30 Cals

Strength and Conditioning

Front Squats x5 /w 3s pause /w DB Floor Press x5 (/w 1s pause on floor) /w Plank Rocks x20 -30 (x3)

DB RDL x15 /w Chest supported rows x10 /w Bent Hollow Hold x60s (x3)

Capacity

6x

50s Cals

20s rest

50s 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

3×5 min AMRAPS /w 45s rest

AMRAP A

12 STOH 42.5/30

100m Run

AMRAP B

12 KBS

10 Goblet Squats

8 HRPU

AMRAP C

12/9 Cals

8 TTB

Strength and Conditioning

Tempo Double KB Squat x8 (3s down 3s pause ) /w Supinated Bent Over Row x8 w 1s pause at top /w Active Hang x45-60s (x3)

Ring Rows x15 (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 6 Down Ups + 8 Slams

1 person rests – rotate

 Team Fortitude Barbell

2 Position Snatch  (Floor, Knee)-70% x2r x5s

Power Clean 70%x3s x5s

Snatch Deadlift 95% 3 x 4s

Snatch balance 65% 3r x5s

Friday

Fortifit

Every 2 minutes x5

1 Clean + 2 Jerks – choose load + Max Strict Pull-ups/Progression work

Every 2.30 minutes x4

8 Clean Floating Deadlifts (choose Load) + Max Strict HSPU

WOD

Team of 3 Round for round

200m Row

8 Burpees Over The Rower

8 Wall Balls

Strength and Conditioning

Deadlifts /w no pause x10 /w Walking Lunges x2L (x3)

Bench Press x10 /w 1s pause on chest /w  Planche hold x45s(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% 2r  75% 2r 77% 1r x2s x1r

Same for clean

Snatch Floating  Dead  93% ish 5r x5s

Back squat 70% x3r x3s 75% x2r  3s

Team WOD

Teams of 3

42 minute AMRAP

100 Calorie Check in

Then AMRAP

30 Tyre Flips

60 TTB

90 Wall Balls

400m Run together

 

 

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