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WEEK COMMENCING 21/05/18

Monday

Fortifit

Every 1:00 minutes x8

1 Clean (building)

Every 60s x5

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

WOD

Pairs 18 minute AMRAP

20 Pul-Ups

40 DB Snatches

20 Wall Balls

10 Synchronised Down Ups

Strength and Conditioning

Back Squat,/w no pause x8 /w DB Bench Press x8 (x4)

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

Capacity

Pairs  14 minutes

round for round

100m F Carry

8 slams

6 down ups

Team Fortitude Barbell

snatch 75% x2  80% x1 x4s

hang clean high hang  73% 2x2r  80% x1 x4s

BTN jerk 84% 2x4s

clean high pull 88%2 x5s

back squat 87% x4 87% x3 x2s  x90% x2 x2s

Tuesday

Fortifit

Every 60s 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

EMOM x7

3 Snatch Pulls /w 3s eccentric at Finishing weight

WOD

Pairs Round for round

 

60m Prowler

8/6 Down Ups

8/6 Cal Bike

Strength and Conditioning

FFE Spit Squat x10 EL /w Tempo Seated OH Press x6 /w Ring Rows x12 (x4)

Suitcase Carry x60s Hanging knee raises x14 /w Planche hold x45-60s (x3)

 Capacity

Every 3:00 mins x4

1- 90s Cals

60sTyre Flip/Slams until 2:30

100m Farmers Carry

8-10 Down Ups

Plate GTOH until 2:30

Wednesday

Fortifit

WOD

Mid Week madness

1K run check in

AMRAP 25 minutes

5 Deadlifts – 70%ish

10 Strict Pull-Ups

15 Tuck Ups

10 DB Push Press

400m run check out

Strength and Conditioning

Front Squats x7 /w DB Floor Press x8 /w Ring Row Hold x30-45s (x4)

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

Capacity

Pairs 12 minutes

2L Prowler

20 Slams

20 cals

 

Thursday

Fortifit

A1 Strict Handstand Push Ups xMax

A2 Strict Chin UpsxMax

A3 Double KB Front Squats x10 (x4)

WOD

5 RFT

400m Run

12 Pull-ups

8 BBJ

Strength and Conditioning

Tempo Double KB Squat x8 (3s pause ) /w Pendlay 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

60s on 15s off   (x3 rounds)

Slams

cals

carries

 

Team Fortitude Barbell

snatch 75% x2 80% 1r 4s

clean and jerk 75% x2r 80% x1 x4

snatch pull off 3” riser  93% 4r x5s

snatch balance 80% 3r  x2 84% 2r x2s

Friday

Fortifit

every 90s x8

Clean + FS + Jerk – build up to heavy complex

EMOM x10

1- Strict Upper Pull progression 2- 8 Clean Floating Deadlifts

 

WOD

Pairs Round for Round

8 HSPU

12 Tuck Ups

8 Cals

 

 Strength and Conditioning

Deadlifts x7 /w Monster Walks x45s (x4)

Bench Press x7 /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% 1  82% 1r  84% 1r  87% 1r x3s

clean in same for clean

snatch pull off 3” riser  93% 4r x5s

back squat 87% x3r x5s

 

Team WOD

Team of 3

45 minute AMRAP

90 TTB

10 synchronised goblet squats

120 HRPU

10 Synchronised down Ups

1200m Run

 

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