Monday
Fortifit
Every 1:00 minutes x12
A-1 Power Clean +1 Clean + 1 Front Squat +Kg’s
B- 8 DB Floor Press
WOD
EMOM x16 –
1- 1 Rope Climb/5 Pull-ups/10 Ring Rows
2- 8-12 Cals
3-100/200m run
4 8-12 Down Ups
Strength and Conditioning
Block A
12 minute AMRAP
Back Squat x8 DB Bench Press x8 Banded Good Morning x12
Block B
11 minute AMRAP
Split Squats x10 EL
Tuck Ups x14
Prone T’s, W’s x8 each
Capacity
pairs 10 minutes
40 cal check in then
AMRAP
20 Plate GTOH,
20 Single Skips etc,
8 synchronised inchworms
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
3 Rounds
5 Snatch Pulls
5 Muscle Snatch + 5 Snatch Balance
Every 90s x8
2 Snatch + 1 OHS /w 3s pause
EMOM x8
1- 5 Snatch Deadlifts
2- 10 Sotts Press (PVC Pipe)
WOD
Pairs
15 minutes
30 Sandbag to shoulder
60 Wall Balls
60 Cals
Strength and Conditioning
Block A
12 minute AMRAP
8 RDL 12 Standing DB OH Press 12 Ring Row
Block B
12 Minute AMRAP
15 Banded Lat Pull down
10 Goblet Squats
20 Banded Bridges
Capacity
Team of 3
300m Prowler
60 Cals
15 Synchronised Sit-ups
Wednesday
Fortifit
Check in Redhill Run
AMRAP
15 TTB
20 Down Ups
30 Double Unders
Strength and Conditioning
Block A
12 minute AMRAP
Front Squat x5 DB Chest Supported Row x12 Double KB Sumo DL x8
Block B
10 Minute AMRAP
Bent Hollow Hold x60s Hanging Knee Raises x10 Standing Pallof Press x10es
Capacity
Tabata
Cals x10
Down ups/Inchworms x10
Thursday
Fortifit
EMOM x10
1- Strict Pull Up
2- Strict HSPU x sub max sets
3 Rounds 8 Single Arm DB P/Press EA
10 DB RDL
WOD
‘Christine’
3RFT
500m Row/run
12 Deadlifts (Bodyweight)
21 Box Jumps 24/20
Strength and Conditioning
Block A
12 minute AMRAP
Sumo Deadlift x8 SA DB row x8 EA Standing Banded Row x15
Block B
10 Minutes Ring Rows x12 Push Ups x12 Walking Lunges x 2L
Capacity
Pairs
Ascending reps 6-12-18-24… Cals, Slams, 100m F Carry together each round
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
Friday
Fortifit
Every 90s x10
Clean Deadlift + Clean + Split Jerk- build up to heavy complex
EMOM x6
1- Strict Upper Pull progression
2- 3 Power Jerk 75-80%ish
WOD
3 minutes on 1 minute off (x4)
8 HSPU
100m Sandbag Run
12 Tuck Ups
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
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
Team WOD
Team of 3 30 minute
AMRAP
15 Thrusters 50/35
15 box jumps
15 burpees,
30 thrusters
30 box jumps
30 burpees
45 thrusters
45 box jumps
45 burpees
60 thrusters
60 box jumps
60 burpees
then Max Cals in remaining time
Part B Rowling