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WEEK COMMENCING 16/07/18

Monday

Fortifit

Every 1:00 minutes x12

A-2 Power Clean + 1 Front Squat /w 3s pause +Kg’s

B- 8 DB Floor Press

WOD

EMOM x16

1- 1 Rope Climb/5 Pull-ups/10 Ring Rows

2- 8-12 Cals

3- 10 Sandbag to Shoulder

4- 10-15 KBS 32/24kg

Strength and Conditioning

Block A 13 minute AMRAP

Back Squat x10 DB Bench Press x10 Banded Good Morning x12

Block B 10 minute AMRAP

Split Squats x10 EL Tuck Ups x12 Prone T’s, W’s x8 each

 

Capacity

pairs 10 minutes

30 cal check in

AMRAP

12 Down Ups

20 Single Skips etc,

20 Slams

Team Fortitude Barbell

Clean segment 1s pause at knee 1s pause 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 warming up to NO PAUSE 113% 2r 2s 

Snatch grip Push Press 75% 5r 5s 

Vertical pull max rep 3x 

Tuesday

Fortifit

3 Rounds 5 Snatch Pulls 5 Muscle Snatch + 5 Snatch Balance

Every 90s x10 3 Snatch 

EMOM x8

1-  5 Snatch Dead Pulls

2- 5-8 Sotts Press (PVC Pipe)

WOD

Pairs 15 minutes

400m run together check in

AMRAP

40 Cal Bike

40 TTB

40 DB Snatches

 

Strength and Conditioning

Block A 12 minute AMRAP

10 RDL 12 Standing DB OH Press 12 Ring Row

Block B 11 Minute AMRAP

15 Banded Lat Pull down 10 Goblet Squats 20 Banded Bridges

Capacity

Team of 3

300m Prowler

60 Cals

30 Sandbag Squats

Wednesday

Fortifit

For time

21 Thrusters 45/32.5

400m run

21 KBS 32/24

400m run

21 Pull-ups

400m run

15 thrusters

400m run

15 KBS 400m run

15 Pull-ups

400m run

9 Thrusters

400m run

9 KBS

400m run

9 Pull-Ups

400m run 

Strength and Conditioning

Block A 13 minute AMRAP

Front Squat x6 DB Chest Supported Row x12 Double KB Sumo DL x8 

Block B 10 Minute AMRAP

Bent Hollow Hold x60s Straight Arm Hold x45s Standing Pallof Press x10es

Capacity

Tabata

Cals x8

Down ups/Inchworms x8

Thursday

Fortifit

EMOM x12

1- Strict Pull Up

2- Strict HSPU  x sub max sets 3 Rounds

10 Single Arm DB P/Press EA

10 Single Leg RDL EL

WOD

Grace

30 Clean and Jerks for Time 61/40

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x8 SA DB row x10 EA Standing Banded Row x15

Block B 10 Minutes

Ring Rows x12 Push Ups x10 Walking Lunges x 2L

Capacity

Pairs – Ascending reps

6-12-18-24… Cals, Plate GTOH, Slams

 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 + Clean + Split Jerk- build up to heavy complex

EMOM x6

1- Strict Upper Pull progression

2- 3 Power Jerk  75%ish /w 2 sec pause

WOD

3 minutes on 1 minute off (x4)

10 HSPU

20 Wall Balls

15 Cals

Strength and Conditioning

Block A 12 minutes

Deadlift x5 Walking Lunges x2L Face Pulls x12

Block B 12 Minutes

Bench Press x5 DB RDL x8 Prone T’s, W’s x8 Each

 

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Lift off 3 Tall snatch 3 25% 3s heavy single snatch 1r 15s ++ kgs no misses 

segment clean and pause Jerk  2r 45/55/65% heavy single

Clean and Jerk 1r 15s ++ kgs no misses

Front Squat heavy single

Box Jumps 

 

Team WOD

 

Team of 4 – 4RFT

400m run together

40 Pull-ups

80 STOH 42.5/30

120 Down Ups 

20 Synchronised Goblet squats 24/16

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