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WEEK COMMENCING 23/07/18

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 

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