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WEEK COMMENCING 11/06/18

Monday

Fortifit

Every 1:30 minutes x12

A- 5 Front Squats +Kg’s

B- 10 DB Strict Press + 40s Bent Hollow Rocks

WOD

Pairs 5RFT

200m Run together

30 Thrusters 42.5/30

20 Pull-ups

20 DB Snatches

 

Strength and Conditioning

Back Squat, x5 /w DB Bench Press x12 (x5)

Ring Support Pull-Ups x12 (4s lowering 1s pause at top) /w Deadbugs x20 (x3)

Capacity

Pairs  12 minutes

100m run together

10/8 down ups

16 Plate GTOH

 

Team Fortitude Barbell

Snatch

70% 2x3s

70% x1r

clean and jerk

65% 2x4s

snatch Balance 75%3 x4s

back squad 80% 2 x4s

 

 Tuesday

Fortifit

 

4 Rounds

5 Muscle Snatch + 5 Snatch Balance

Every 90s x6

1 Snatch Pull 1 Hang Snatch 1 Snatch

EMOM x6

1- DB Strict Shoulder Press x10

2-Snatch Dead Pulls x6

WOD

Pairs 14 minutes

200m run together

40 Wall Balls

40 Burpees

40 DB GTOH

Strength and Conditioning

FFE Spit Squat x12 EL /w Tempo Seated OH Press x5

Ring Rows x12 (x5)

Heavy single  KB Carry x100m Hanging knee raises x15 /w Planche hold x45-60s (x3)

Capacity

Team of 3

12 minutes

Max Cals every time a team members switches

1L Prowler

5 Tyre Flips

 

Wednesday

Fortifit

Mid Week madness

Pairs for time

200 Double Unders

400m run together

50 TTB

100 Double Unders

400m run together

50 Burpees to plate

50 Double under

400m run together

50 KBS

100 Double Unders

400m run together

50 Wall Balls

 

Strength and Conditioning

Front Squats x5 /w DB Floor Press x12 /w Ring Row Hold x45-60s (x5)

Step Ups x10 EL/w SA DB rows x8EA /w Bent Hollow Hold x70s (x3)

Capacity

Pairs 10 minutes

2L Prowler

30 Slams

40 Plank Rocks

Thursday

Fortifit

EMOM x12

1- Strict Pull Up

2- Strict HSPU

3 Rounds

12 Chest Supported Rows

2L Front rack walking lunges

 

WOD

5RFT

12 TTB

18 Box Jump Overs

24 Cals

Strength and Conditioning

Tempo Double KB Squat x14 (3s pause ) /w Pendlay Row x10 /w Active Hang x60s (x3) Ring Rows x15 (1s pause at top 3s lowering) /w Banded Bridges x20 /w Foot Elevated Plank Hold x60s(x4)

Capacity

10 minutes

100m F Carry

15 cals

15 Slams

Team Fortitude Barbell

Snatch

70% 2r 3s

clean and jerk

70% 2r 3s

snatch balance 75% 3r 4s

front squat 80% ish 2r 4s

Friday

Fortifit

Every 90s x8

Clean Pull + Power Clean + Jerk- build up to heavy complex

EMOM x10

1- Strict Upper Pull progression

2- 4 Power Jerks  70%ish

WOD

Pairs Round for Round

8 HSPU

12 /10 Cals

12 OH Plate Lunges

Strength and Conditioning

Deadlifts x5 /w Monster Walks x45s (x5)

Bench Press x5 /w Walking Lunges x2L (x5)

Capacity

Coaches pick 60s on 30s off

Saturday

Team Fortitude Barbell

Snatch and clean and jerk format

70% x1 72% x1 74%x1 77% x1 74% 1r 77% 74% 1r  72% 1r

clean pull 90% 2 x4s

back squat 77% 2 x4s

 

Team WOD

Teams of 3

45 minute AMRAP

45 Tyre Flips

16 Synchronised plate Lunges

45 STOH 42.5/30

300m Farmers Carry

90 Wall Balls

15 Synchronised Down Ups

90 cals

20 Synchronised Sit-ups

 

 

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