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WEEK COMMENCING 25/06/18

Monday

Fortifit

Every 1:00 minutes x12

A- 3 Front Squats /w 3s pause +Kg’s

B- 8 DB Strict Press

WOD

Pairs

Part A 4 rounds each for time

5 Deadlifts 90/70

10 Bar Hop Burpees

12 DB Push Press

straight into

Part B 5 Rounds each for time

10/8 cals

100m F carry

100m  med ball run

 Strength and Conditioning

Back Squat, x3 /w DB Bench Press x8 (x6)

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

 

Capacity

Pairs  10 minutes

100/200m run together

30 Slams

40 Cals

Team Fortitude Barbell

Tall Snatch 25-30% 5r4s

segment Snatch 2r  40%, 50%,60%

Snatch 1r x 15 to work up to heavy single no misses

segment Clean 2r and 2s pause in Jerk dip 40%,50%,60% -1r to work up to Heavy Single no misses

Back Squat Heavy

Single Box Jump 5r 3s

 Tuesday

Fortifit

4 Rounds

5 Muscle Snatch + 5 Snatch Balance

Every 90s x8

1 Snatch Pull 1 Power Snatch 1 Snatch

EMOM x5

5 Snatch Dead Pulls

WOD

Pairs 16 minutes

40 Wall Balls

40 Cals

40 Hang Power Cleans 50/35

Strength and Conditioning

RDL x10 /w Standing Tempo OH Press x10 /w Ring Rows x15 (x3)

Standing Banded Row x12 /w 100m Farmers Carry /w Tuck Ups x15  (x4)

Capacity

Team of 3 12 minutes

Max Cals every time a team members switches

1L Prowler

5 Down Ups

Wednesday

Fortifit

Frelen

5RFT

800m run

15 DB Thruster

15 Pull-ups

Strength and Conditioning

Front Squats x3 /w DB Floor Press x15 /w Ring Row Hold x45-60s (x5)

Double KB Sumo DL x10 /w SA DB rows x8EA /w Bent Hollow Hold x70s (x3)

Capacity

Pairs 10 minutes

2L Prowler

10 Tyre Flips

20 Slams

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

4RFT

20 Cals

12 OHS 40/30

9 TTB

Strength and Conditioning

Sumo Deadlift x10 /w Banded Lat Pull Down x15 /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

Capacity  10 minutes

20 Cals

20 Plated Deadbugs

10 Plate GTOH

Team Fortitude Barbell

Segment Clean 2s pause and 2s pause Jerk work up to 50%

Clean and Jerk 65% 3r 3s, Snatch segment on way up to Snatch pull NO PAUSE 100% 3r x3s

OHS 75% 3r x3s

into front squat 85% 2r 3s

Vertical Pull of choice  3s max reps

Friday

Fortifit

Every 90s x10

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

EMOM x8

1- Strict Upper Pull progression 2- 3 Power Jerk  75%ish

 

WOD

Pairs R4R

8 HSPU

12 Plate GTOH

200m run

Strength and Conditioning

Deadlifts x3 /w Monster Walks x45s (x6)

Bench Press x3 /w Walking Lunges x2L (x5)

Capacity

Coaches pick 60s on 30s off

Saturday

Team Fortitude Barbell

Tall Snatch 25-30% 5r4s

segment Snatch 2r  40%, 50%,60%

Snatch 1r x 15 to work up to heavy single no misses

segment Clean 2r and 2s pause in Jerk dip 40%,50%,60% -1r to work up to Heavy Single no misses

Back Squat Heavy Single then Box Jump 5r 3s

 

Team WOD

Teams of 3

Part A – 10 minute AMRAP

120 Cals – Max Wall Balls

Part B – 10 minute AMRAP

800m run together – Max Thrusters 42.5/30

Part C 12 minute AMRAP

600m prowler

60 TTB

60 Power Cleans 42.5/30

 

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