Skip to content

WEEK COMMENCING 07/05/2018

Monday

Bank Holiday closed

Tuesday

Fortifit

Every 45s x12

1 Snatch

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

Then EMOM x7

3 Snatch Pulls /w 3s eccentric at Finishing weight

WOD

Pairs Round for round

8 Power Cleans 50/35

8 Bar Hop Burpees 6 STOH

Strength and Conditioning

FFE Spit Squat x10

EL /w Tempo Seated OH Press x8 (x3) /w Ring Rows x12 (x3)

Suitcase Carry x60s

Hanging knee raises x12 /w Planche hold x45-60s (x3)

Capacity

Every 2.30 mins x4

1- 60s Cals + 60s Plate GTOH until 2:00

2- 10 Tuck ups + 6 Down Ups + Slams until 2:00

Wednesday

Fortifit

WOD

Mid Week madness Pairs

80 Cal Check in

3RFT

400m run together

100 Double Unders

50 Burpees to plate

25 KBS

80 Cal Check out

Strength and Conditioning

Front Squats x5 /w 2s pause /w DB Floor Press x5 (/w 2s pause on floor) /w Plank Rocks x20-30 (x4)

Split Squats x10EL/w SA DB rows x10EA /w Bent Hollow Hold x60s (x3)

Capacity

Pairs Round for round

8/6 cals

8 slams

6 Down Ups

Thursday

Fortifit

A1 Tempo ring Dips x 10

A2 Strict Chin Ups x 10

A3 Double KB Front Squats x8 (x4)

WOD

3×6 min AMRAPS /w 45s rest

8 Sit-Ups

10 Cal Bike

12 HSPU

B- 8 Front Squats 42.5/30

8 Pull-ups

30 Double Unders

C- 8 Hang Power Cleans

6 STOH

10 Burpees

Strength and Conditioning

Tempo Double KB Squat x10 (3s pause ) /w Supinated Bent Over Row x8 w 1s pause at top /w Active Hang x45s (x4)

Ring Rows x15 (1s pause at top 3s lowering) /w Banded Bridges x20 /w Foot Elevated Plank Hold x60s(x3)

Capacity

40s on 15s off

Slams, cals, carries, Plank Rocks (x3 rounds)

 Team Fortitude Barbell

snatch 70% 3 x2s 75% x2 x3s

70% x3s hang clean3r x4s

clean deadlift 108%4x5s

snatch balance 75% 3 x2s 70%x3r 80% 3r x3s

Friday

Fortifit

Every 2.30 minutes x5

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

80% 1r 82% 1r 84% 1r  87% 1r 84% 1r 87%1r 84%

clean pull 100% 3r x5s

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

 

Team WOD

Team of 3

30 RFT

6 CTB Pull-Ups

8 Deadlifts 80/60

10/8 Cals

Every 2.30 – 5 Synchronised Down Ups

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: