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WEEK COMMENCING 18/06/18

Monday

Fortifit

Every 1:30 minutes x12

A- 4 Front Squats 1/w 3s pause +Kg’s

B- 12 DB Strict Press + 40s Bent Hollow Rocks

 

WOD

Pairs Round for round

8 Pull-ups

12 Box Jump Overs

16 Plate GTOH

Strength and Conditioning

Back Squat, x4 /w DB Bench Press x10 (x5)

Ring Support Pull-Ups x12 (4s lowering 1s pause at top) /w Deadbugs x20 (x4)

Capacity

Pairs  10 minutes

100/200m run together

10/8 down ups

20 Plate GTOH

Team Fortitude Barbell

snatch 75% 1 x5s

clean and jerk 75% x1r  x5s

back squat  90%1 93% x1 94 x1r

 Tuesday

Fortifit

4 Rounds

5 Muscle Snatch + 5 Snatch Balance

Every 90s x7

1 Snatch Pull 1 Power Snatch 1 Snatch

EMOM x5

5 Snatch Dead Pulls

WOD

15 minute AMRAP

18 Cals

16 Sit ups

14 GTOH 50/35

12 TTB

Strength and Conditioning

RDL x10 /w Standing Tempo OH Press x10 /w Ring Rows x12 (x3)

Heavy single KB Carry x100m Hanging knee raises x15 /w Planche hold x45-60s (x4)

Capacity

Team of 3 12 minutes

Max Cals every time a team members switches 1L Prowler + 5 Down Ups

Wednesday

Fortifit

Mid Week madness  for time

800m run

15 Double KB Front Squats

20 Sit-ups

30 Double Unders

800m run

15 Double KB Front Squats

20 Sit-ups

30 Double Unders

400m run

15 Double KB Front Squats

20 Sit-ups

30 Double Under

400m run

Strength and Conditioning

Front Squats x4 /w DB Floor Press x14 /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

10 Tyre Flips

20 Cals

Thursday

Fortifit

EMOM x12

1- Strict Pull Up

2- Strict HSPU  x sub max sets 3 Rounds 12 Chest Supported Rows 10 Split Squats EL –

WOD

Annie

50-40-30-20-10 Double Unders, Sit-ups

Strength and Conditioning

Tempo Double KB Squat x15 (3s pause ) /w Pendlay Row x8 /w Active Hang x60s (x3)

Ring Rows x16 (1s pause at top 3s lowering) /w Banded Bridges x20 /w Foot Elevated Plank Hold x60s(x4)

Capacity

10 minutes

20 Cals

20 Plated Deadbugs

10 Slams

Team Fortitude Barbell

Snatch  70% x1 x2 75% x1 x2  80%1 x2s

Clean 70% x1 (x2) 75% x1 (x2) 80% x1 (x2)

Clean floating Deadlifts 4×6 – 75-80%

Front Squat 4×3 – 80%

Friday

Fortifit

Every 90s x10

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

EMOM x10

1- Strict Upper Pull progression

2- 4 Push Press  70%ish

WOD

Pairs for time

2 Rounds

80 Wall Balls

40 Burpees to plate

then straight into

2 rounds

40 Squat Cleans 42.5/30

20  STOH

Strength and Conditioning

Deadlifts x4 /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 max

clean max

back squat max

Team WOD

Teams of 3

150 Cal Check in

3 rounds

300m Prowler

90 Box Jump Overs

90 DB STOH

90 Burpees

150 cal check out

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