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Week Commencing 30/07/18

Monday

Fortifit

Every 1:00 minutes x14

A-1 Power Clean +1 Clean + 1 Push Press

B- 35s Hollow Hold

WOD

EMOM x15

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

2- 8-12 Cals

3-15-20 Wall Balls

Strength and Conditioning

Block A  12 minute AMRAP

Back Squat x6

DB Bench Press x6

Banded Good Morning x12

Block B 12 minute AMRAP

Split Squats x10 EL

Tuck Ups x15

Prone T’s, W’s x8 each 

Capacity

Pairs 10 minutes

40 cal check in then AMRAP 30 Slams, 30 Single Skips etc, 20 Wall Balls

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 x8

2 Snatch + 1 OHS 

EMOM x8

1-  5 Snatch Deadlifts

2- 10 Sotts Press (PVC Pipe)  

WOD

Pairs 15 minutes

Check in

100 Double Unders

AMRAP

200m run together (one person carries a 9kg/6kg med ball)

20 Pull-Ups 

30 DB Push Press 

Strength and Conditioning

Block A 12 minute AMRAP

6 RDL

8 Standing DB OH Press

12 Ring Row

Block B 12 Minute AMRAP

10 Single Arm DB Rows

10 Goblet Squats

20 Banded Bridges

Capacity

Team of 3

600m Prowler Check In

Then AMRAP

60 Cals

60 Wall Balls

10 Synchronised Down Ups

Wednesday

Fortifit

For time – Aerobic Pace

Part A 20 minute AMRAP

20 Cals

100m Sandbag Carry

15 KBS

15 Down Ups

Rest 3

Part B

Pairs 15 minute AMRAP

50 DB Power Cleans

15 Synchronised Sit-Ups

50 Goblet Squats

15 Synchronised Plate GTOH 

Strength and Conditioning

Block A 12 minute AMRAP

Front Squat x5

DB Chest Supported Row x10

Double KB Sumo DL x8 

Block B 12 Minute AMRAP

Bent Hollow Hold x60s

Hanging Knee Raises x10

Farmers Carry x100m

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 10 Single Arm DB P/Press EA 10 DB RDL

WOD

Nasty Girls

3RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 60/42.5

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

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

Teams of 4

Part A

Team members 1 and 2 complete a 7 minute AMRAP

100m run together

10  Burpees

10 Deadlifts 100/80

10 Pull-ups

Team Members 3+4 complete a 7 minute AMRAP

300m Row

20 Goblet Squats

20 DB P/Press

Rest 2 minutes and switch

Part B

For Time

100 Power Snatches 40/30

100 Down Ups

100 Cal Bike

400m run together

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