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Week Commencing 06/08/2018

Monday

Fortifit

Every 1:30 minutes x8

1 Power Clean +1 Clean + 1 Front Squat + 1 Power Jerk

WOD

EMOM x20

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

2- 8-12 Cals

3 8-12 Down Ups

4- 40s Hollow Hold

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 x8 EL

Tuck Ups x16

Prone T’s, W’s x8 each 

Capacity

Pairs 10 minutes

Check in 100 single skips then AMRAP 40 cals  40 DB Push Press 40 Goblet Squats

Team Fortitude Barbell

Snatch Lift off 3r and Tall snatch 3r 25% (x3)

Snatch 90% 5x1r

Clean lift off + Tall Clean + Jerk 4×2 – 25%

Clean and Jerk 90% 5×1

Pause jerk 5×2 – no misses

Tuesday

Fortifit

3 Rounds

5 Snatch lift off, 5 Power Snatch, 5 OH Squat

Every 90s x10

1 Snatch + 1 OHS 

EMOM x6

1-  5 Snatch Deadlifts

2- 12 Sotts Press (PVC Pipe)

WOD

16 minutes Ascending reps of 6,12,18,24 –

Plate Lunges,

Burpees Pull-ups

200m run between each round

Strength and Conditioning

Block A 12 minute AMRAP

5 RDL

8 Standing DB OH Press

10 Ring Support Pull-Ups

Block B 12 Minute AMRAP

10 Single Arm DB Rows

12 Goblet Squats

20 Banded Bridges

Capacity

Team of 3

200m run together

15 Synchro Plate GTOH

60 Wall Balls

Wednesday

Fortifit

45 minutes Time

Red Hill run 2.0 check in

AMRAP

10 Hang Power Cleans 50/35

15 Sit-Ups

10 STOH

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

KB Pullover x12

Plank Rocks x20

Farmers Carry x100m

Capacity

10 minute AMRAP

8 cals 12 plate lunges 15 plate GTOH

Thursday

Fortifit

5 rounds

Max unbroken Pull-ups

Rest 45s

Max HSPU

Rest 2 minutes

3 Rounds

6 Single Arm DB P/Press EA

8 Rear Foot Elevated RDL EL – WOD – 12 min AMRAP 9 TTB 30 Double Under 15 cals

WOD

12 min AMRAP

9 TTB

30 Double Under

15 cals

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x8

Banded Lat Pull Down x15

Seated Arnold Press x10

Block B 10 Minutes

Ring Rows x12

Push Ups x12

Walking Lunges x 2L

Capacity

Pairs – Ascending reps 6-12-18-24… Cals, 100m F Carry and 6 Sandbag to shoulder each round

 Team Fortitude Barbell

Snatch Balance + OHS 5×1+3 – no misses

Clean and jerk heavy single

Snatch Deadpulls 3×3 – 90% 

Front Squat heavy 3 /w 1s pause on 1st rep

Sub max Pull ups x3

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) 5 Thrusters 50/35 10 Cals  12 DB Snatches 22.5/17.5

WOD

3 minutes on 1 minute off (x4)

5 Thrusters 50/35

10 Cals 

12 DB Snatches 22.5/17.5

Strength and Conditioning

Block A 12 minutes

Deadlift x5

Walking Lunges x2L

Prone T’s,W’s x 8 each

Block B 12 Minutes

Bench Press x5

Deadbugs x20

DB Prone Row x10

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

Team WOD

Team of 3 3RFT –

150 Double Unders

120 Overhead Squats

90 Pull-ups

1KM run together

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