Skip to content

Week Commencing 13/08/18

Monday

Fortifit

Every 1:00 minutes x12

A-1 Power Clean +1 Clean + 1 Power Jerk +Kg’s

B- 8 DB Presses in split EL

WOD

EMOM x20

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

2- 10-15 Push ups/Ring Dips

3- 12-16 DB snatches

4- 15-20 Tuck Ups

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x5 /w 3s pause 1st rep DB Bench Press x8 Banded Good Morning x12

Block B 12 minute AMRAP

Ring support Pull-Ups x10  Lying Knee raises x12 Straight Arm Hold x45s  

Capacity

pairs 12 minutes AMRAP

40 cals

12 Synchronised Goblet Squats

40 Plate GTOH

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 lift off

5 Power Snatch

5 OH Squat

5 Sotts Press

Every 90s x8

1 Snatch pull + 1 Snatch + 1 OHS /w 3s pause

EMOM x5

5 Snatch Deadlifts

WOD

EMOM x15

1- 45s cals

2- 15-25 Wall Balls

3- rest

Strength and Conditioning

Block A 12 minute AMRAP

5 Front Squats /w 3s pause 1st rep  8 Standing DB OH Press 15 DB Prone Rows (same weight)

Block B 12 Minute AMRAP 20

Banded Bridges 10 Split Squats EL 8 Prone T’s,W’s

Capacity

Team of 3

200m run together

10 Synchro Down Ups

60 Wall Balls

Wednesday

Fortifit

40 minute AMRAP

100 D/U

400m run

30 Pull-ups

20 Push Ups 

Strength and Conditioning

Block A 12 minute AMRAP

RDL x5  Seated DB OH Press (Floor) x12  Banded Lat Pull down x12

Block B 10 Minute AMRAP Kettlebell Pullover x12  Hanging Knee Raises x10 Plank Rocks x30

Capacity

10 mins

8 cals

12 plate lunges

100m F Carry

Thursday

Fortifit

5 rounds Max unbroken Pull-ups rest 45s Max HSPU rest 2 minutes

18 minute timer Fortitude Fibonacci – 5-8-13 HSPU, Double KB DL then 40 OH Plate Lunges 20/15 then AMRAP 200m run 12 Cals 12 Down Ups

WOD

18 minute timer

‘Fortitude Fibonacci’

5-8-13

HSPU,

Double KB DL

Then 40 OH Plate Lunges 20/15

Then AMRAP in remaining time 200m run 12 Cals 12 Down Ups

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x8 Seated Arnold Press x10 Banded Bridges x15

Block B 10 Minutes

Ring Rows x12 Push Ups x12 Walking Lunges x 2L

Capacity

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

 Team Fortitude Barbell

Tall Snatch 3×3

Segment snatch 40-50-60% then build to heavy single

Segment Clean  2r 2 second  pause at knee and 2 second pause in jerk dip 40/50/60%

Clean and Jerk heavy single

Back Squat Heavy Single

Friday

Fortifit

Every 60s x12

1 – Front Squat x5

2- Deadlift x5 

– Lower Body Volume accumulation so find nice working weights (not a max out)

WOD

‘Weijdt” 5RFT

19 CTB Pull-ups

12 Box Jumps

8 Squat Cleans 75/45

Strength and Conditioning

Block A 12 minutes

Deadlift x5 Prone T’s, W’s x8 Scapula Push ups x10

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 

Front Squat Heavy Single

Box Jump 5r 3s

Team WOD

Team of 4

Part A

Mins 0-6

Team members A+B build to heavy Power Clean double

Mins 6-12

Then Team members C + D build to heavy Power Clean + Power Jerk Double

Team can help change weights etc – 1 person lifts at a time and share a bar

Part B – starts at 12 minutes

For time

Number of cals of total KGS lifted in part A check in

80 Hang Power Cleans 50/35

200m run together

100 Down ups

200m run together

120 DB Snatches

200m run together

100 Pull-ups

200m run together

80 Hang Power Cleans 50/35

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: