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WEEK COMMENCING 14/05/2018

Monday

Fortifit

Every 1:30 minutes x8

2 Cleans (building)

EMOM x7

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

WOD

Pairs – round for round

8 DB Thrusters

8 Cals

8 DB Power Cleans

Strength and Conditioning

Back Squat,/w 3s pause x5 /w Side Lying Leg Lifts x12 EL (x4)

DB Bench Press x8 /w Ring Support Pull-Ups x10 (4s lowering 1s pause at top) /w  Plated Deadbugs x20 (x4)

Capacity

Pairs  12 minutes

30 Cals

20 Plate GTOH

100m run together

Team Fortitude Barbell

hang snatch 73% x3r x2s  73% 2 x2s

hang clean high hang 73% x3r x2s 73% x2s x2s

BTN jerk 82% x2x4s

snatch pull 108% x4 x5

back squat 88% x3r  x5s,

Tuesday

Fortifit

Every 60s x10

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

EMOM x7

3 Snatch Pulls /w 3s eccentric at Finishing weight

WOD

Pairs 16 minute AMRAP

200m run together

20 Synchronised Plate GTOH

20 Down Ups

20 KBS 24/16

Strength and Conditioning

FFE Spit Squat x10 EL /w Tempo Seated OH Press x8 /w Ring Rows x12 (x4)

Suitcase Carry x60s Hanging knee raises x12 /w Planche hold x45-60s (x3)

Capacity

Every 3:00 mins x4

1- 90s Cals + 60s Slams until 2:30

2- 100m Farmers Carry + 8-10 Down Ups Plank until 2:30

Wednesday

Fortifit

WOD

800m run check in

AMRAP 26 minutes

20 Sit-ups

10 Push Ups

10 Double KB Front Squats

15 Down Ups

5-10 Strict Pull-ups

800m run check out

Strength and Conditioning

Front Squats x5 /w 1s pause /w DB Floor Press x5 (/w 2s pause on floor) /w Plank Rocks x20-30 (x4)

Split Squats x8EL/w SA DB rows x10EA /w Bent Hollow Hold x65s (x3)

Capacity

Pairs 12 minutes

20 cals

20 slams

100m Farmers Carry

Thursday

Fortifit

A1 Tempo Strict HSPU x 10

A2 Strict Chin Ups x 10

A3 Double KB Front Squats x8 (x4)

WOD

10 minute AMRAP

12 Cals

8 GTOH 42.5/30

12 Box Jump Overs

rest 90s

10 minute AMRAP

10 BBJ

10 Hang Power Cleans

200m run

 

Strength and Conditioning

Tempo Double KB Squat x8 (3s pause ) /w Supinated Bent Over Row x8 /w Active Hang x50s (x4)

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

Capacity

45s on 15s off

Slams

Cals

Carries

Plank Rocks

(x3 rounds)

Team Fortitude Barbell

Snatch 75% x2x2s 80% x1 x3s

clean and jerk 75% 2r x2s 80% 1 x3s

snatch deadlift 110% x4r x5s

snatch balance 78% 3x3s 82% 2x2s

Friday

Fortifit

Every 2.30 minutes x5

Clean + FS + Jerk – choose load + Max Strict Pull-ups/Progression work

Every 2 minutes x4

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

WOD

Pairs 10r each for time

6 Pull-ups

8 STOH 42.5/30

12 Goblet Squats 32/24

 Strength and Conditioning

Deadlifts x8 /w Monster Walks x45s (x4)

Bench Press x8 /w Walking Lunges x2L /w Plated Deadbugs x20 (x4)

Capacity

Coaches pick 60s on 30s off

Saturday

Team Fortitude Barbell

Snatch wave  then clean wave using same format

80% 1r  82%% 1r  84%% x1r  87% 1r x2s  84% 87% x1 x2s  84%1 r  82%

Clean pull 3” riser  90%  5r x5s

Back squat 85% x4 x5s

Team WOD

Team of 4

40 minute AMRAP

120 GTOH 42.5/30

90 Cals

60 Burpees to plate

400m run together

– 1 team member must complete max tyre flips throughout – but must participate in the run

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