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WEEK COMMENCING 9/7/18

Monday

Fortifit

Every 1:00 minutes x12

A- 2 Front Squats /w 1s pause +Kg’s

B- 8 DB Floor Press

WOD

EMOM x16

1- 16 DB Single Arm Clean and Jerk

2- 8-12 cals

3- 8-10 Thrusters 42.5/30

4-100m Sandbag Carry

 Strength and Conditioning

Block A

12 minute AMRAP

Back Squat x10

DB Bench Press x10

Banded Good Morning x12

Block B

12 minute AMRAP

Split Squats x8 EL

Tuck Ups x12

Prone W’s x10 each

Capacity

Pairs 10 minutes

30 cal check in then

AMRAP

20 Empty Bar Thrusters

18 Down Ups

100/200m run together

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 and Jerk 2r and 2s pause in Jerk dip 40%,50%,60% -1r

Clean and Jerk work up to Heavy Single no misses

Back Squat Heavy Single

Box Jump 5r 3s

Tuesday

Fortifit

3 Rounds

5 Muscle Snatch + 5 Snatch Balance

Every 90s x10

Snatch x3

EMOM x5

5 Snatch Dead Pulls

WOD

Pairs 15 minutes

80 Cal Check in

AMRAP

20 Sandbag Squats

30 Burpees

40 Double Unders

Strength and Conditioning

Block A

12 minute AMRAP

10 RDL

10 Standing DB OH Press

12 Ring Row

Block B

10 Minute AMRAP

15 Banded Lat Pull down

12 Goblet Squats

20 Banded Bridges

Capacity

Team of 3

300m Prowler

8 Synchronised down Ups

30 Sandbag to shoulder

Wednesday

Fortifit

Team of 3

30 Minute AMRAP

3000m Air Bike

30 Power Cleans 50/35

60 KBS

30 BBJ

400m run together

Strength and Conditioning

Block A

13 minute AMRAP

Front Squat x6

DB Chest Supported Row x10

Double KB Sumo DL x10

Block B

10 Minute AMRAP

Bent Hollow Hold x60s

Straight Arm Hold x45s

Standing Pallof Pres x10es

Capacity

Capacity Tabata

Cals x6

Slams x6

Thursday

Fortifit

EMOM x12

1- Strict Pull Up

2- Strict HSPU  x sub max sets

3 Rounds

10 Single Arm DB Rows

10 Split Squats EL

 

WOD

3 rounds of Kelly

Strength and Conditioning

Block A

12 minute AMRAP

Sumo Deadlift x10

SA DB row x10 EA

Standing Banded Row x15

Block B

10 Minute AMRAP

Ring Rows x12

Push Ups x10

Walking Lunges x 2L

Capacity

15 Cals

100m Farmers Carry

20 Plank Rocks

 Team Fortitude Barbell

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

Clean and Jerk 65% 3r 3s

Snatch pull  100% 3r x3s

OHS 75% 3r x3s

Front squat 85% 2r 3s

Vertical Pull of choice  3s max reps

Friday

Fortifit

Every 90s x10

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

EMOM x6

1- Strict Upper Pull progression x6-8 reps

2- 3 Power Jerk  75%ish

WOD

3 minutes on 1 minute off (x4)

8 HSPU

8 Pull Ups

15 Air Squats

Strength and Conditioning

Block A

12 minute AMRAP

Deadlift x5

Walking Lunges x2L

Prone T’s, W’s x10 Each

Block B

12 Minute AMRAP

Bench Press x5

DB RDL x10

Face Pulls x12

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

PRIMER Tall snatch

Segment Snatch to warm up emphasis one the lift off (knees back)pause for 2s at knee then 60% upwards to establish a heavy single

Clean and Jerk exactly the same 2r 2 second  pause at knee and 2 second pause in jerk dip 40/50/60% then to heavy single

Coaches Accessory work

Team WOD

Team of 3

120 TTB Check in

5 rounds

60 STOH 42.5/30

200m run together

60 Front Squats

200m run together

60 Hang Power Cleans

200m run

 

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