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Week Commencing 2/07/18

Monday

Fortifit

Every 1:00 minutes x12

A- 3 Front Squats /w 1s pause +Kg’s

B- 6 DB Strict Press

WOD

Pairs  – 22 minute timer

Part A – 4 rounds each for time

8 Power Cleans

8 Pull-ups

10 Plate Lunges

Straight into

Part B Remainder of time

40 Cal bike

200m run together

20 Down Ups

 

 Strength and Conditioning

Block A – 10 minute AMRAP

Back Squat, x10

DB Bench Press x10

Banded Good Morning x15

Block B – 10 minute AMRAP

Split Squats x8 EL

Tuck ups x10

Prone T’s, W’s x10 each

Capacity

Pairs  10 minutes

100/200m run together

20 Plank Rocks Each

16 Inchworms / Down Ups

 

Team Fortitude Barbell

Clean and Jerk Segment 1s pause at knee 1s pause in jerk dip 2r 45/55/65%

Clean and Jerk 70% 1r x 3s no pauses

Front squat 83% 3r 5s,

Pause Snatch Deadlift with pause 1s at knee 2r 70% 80% 90%

Snatch Deadlift 113% 2r 2s

Snatch grip Push Press 75% 5r 5s

Upper pull 3x max rep

Tuesday

Fortifit

3 Rounds

5 Muscle Snatch + 5 Snatch Balance

Every 90s x10

1 Snatch Pull + 2 Snatch

EMOM x5  5 Snatch Dead Pulls

WOD

Pairs For time

100 Wall Balls

75 Cals

80 Wall Balls

50 Cals

60 Wall Balls

25 Cals

 

Strength and Conditioning

Block A 12 minute AMRAP

10 RDL

10 Standing OH Press

12 Ring Row

20 Plank Rocks

Block B 10 minute AMRAP

15 Banded Lat Pull Down

12 Goblet Squats

20 Banded Bridges

Capacity

Pairs

10 minutes

30 Cals

20 Tuck ups

12 Sandbag Over Shoulder

Wednesday

Fortifit

Nancy vs Cindy –

8 rounds for time

400m run

5 pull ups

10 push ups

15 OHS 42.5/30

 

Strength and Conditioning

Block A – 12 minute AMRAP

Front Squat x8

DB Chest Supported row x10

Double KB Sumo DL x10

Block B – 10 minute AMRAP

Bent Hollow Hold x60s

Straight arm hold x40s

Standing Pallof Press x10 ES

Capacity

Pairs 10 minutes

100m Prowler

100m F Carry

20 Cals

 

Thursday

Fortifit

EMOM x12 –

1- Strict Pull Up

2- Strict HSPU  x sub max sets

3 Rounds

10 SA DB Rows EA

10 RDL

WOD

Elizabeth

21-15-9

Squat Cleans 60/40

Ring Dips

 

Strength and Conditioning

Block A – 12 minutes

Sumo Deadlift x10

SA DB Row x10 ES

Standing Banded Row x15

Block B – 10 minutes

Ring Rows x12 (1s pause at top 3s lowering)

Push Ups x10

Walking Lunges x1L

Capacity

Capacity  10 minutes

15 Cals

20 Plated Deadbugs

10 Plate GTOH

Team Fortitude Barbell

Muscle Snatch from power position 20/30% 5r 4s,

2 Position Snatch 65% (Floor and mid thigh hang) 1r x5s

Clean 2 Position (floor and mid thigh) 65% 1r x5s

Snatch balance 75% of snatch 3r x3s

Power Jerk + Split Jerk 75% 1r x 5s

Friday

Fortifit

Every 90s x10

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

EMOM x6

1- Strict Upper Pull progression 2- 4 x Power Jerk  75%ish

WOD

Pairs R4R

9 TTB

12 Burpees to plate

9 Deadlifts 100/80

Strength and Conditioning

Block A – 12 minute AMRAP

Deadlift x5

Walking Lunges x2L

Face Pulls x12

Block B – 12 minutes

Bench Press x5

DB RDL x10

Prone T’s,W’s x10 Each

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Lift off x 3 Tall snatch x 3 25% 3s

Heavy single Snatch 1r Every 90s x12-15  ++ kgs no misses

Segment Clean and pause Jerk  2r 45/55/65%

Heavy single Clean and Jerk 1r  Every 90s x12-15 ++ kgs no misses

Front Squat heavy single

Box Jumps

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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