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Week Commencing 20/08/18

Monday

Fortifit

Every 1:00 minutes x8

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

WOD

EMOM x24 –

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

2- 15 DB Push Press

3- 60s Cals

4- rest

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x5 /w 3s pause 1st + 2nd rep DB Bench Press x10 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

100m run each

100m F Carry Each

8 synchronised  Down Ups

Team Fortitude Barbell

Clean segment 1s pause at knee 1s pause jerk dip 2r 45/55/65%

Clean and Jerk 70% 1r x 3s

Front squat 83% 3r 5s

Pause Snatch Deadlift with pause 1s at knee 2r warming up to 113% 2r 2s 

Snatch grip Push Press 75% 5r 5s 

Vertical pull max rep 3x 

Tuesday

Fortifit

3 Rounds 5 Power Snatch 5 OH Squat

Every 60s x12

1 Snatch pull + 1 Snatch + 1 OHS

WOD

Every 3 minutes x 5 (15 min)

18/14 cals

15 Bar Facing Burpees

9 Thrusters 50/35

Scale the weight of thrusters, then number of cals and burpees if needed (2:00,2:15 per round)

Strength and Conditioning

Block A 12 minute AMRAP

5 Front Squats /w 3s pause 1st rep + 2nd rep  12 Single arm DB OH Press + 15 DB Single arm DB 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

180 cals for time

every switch

8 Sandbags to shoulder

6 Down Ups

Wednesday

Fortifit

Part A – Aerobic AMRAP 18 mins

400m run

10 BBJO

20 DB Snatches

Part B in pairs

Every 60s x8 each (Alt rounds)

3 pull ups

6 push ups

9 air squats

Max cal bike

Strength and Conditioning

Block A 12 minute AMRAP

RDL x5  Seated DB OH Press (Floor) x10 Banded Lat Pull down x12

Block B 10 Minute AMRAP

Kettlebell Pullover x12  Hanging Knee Raises x10 Plank Rocks x30

Capacity

10 mins

12 cals

12 plate lunges

100m F Carry

Thursday

Fortifit

5 rounds

Max unbroken Pull-ups

rest 45s

Max HSPU

rest 2 minutes

WOD

18 minute timer

‘Fat Helen’

3RFT 400m run 21 KBS 32/24 – 12 CTB Pull-ups

Any remaining time =  Max Cal Row

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x6 Seated Arnold Press x10 Banded Bridges x20

Block B 10 Minutes

Ring Rows x12 Push Ups x10 Walking Lunges x 2L

Capacity

Tabata

Cals, Inchworms x8 sets each

Team Fortitude Barbell

Clean segment 1s pause at knee 1s pause jerk dip 2r 45/55/65%

Clean and Jerk 70% 1r x 3s

Back squat 83% 3r 5s

Snatch Pulls 100% 2r 2s 

Snatch grip Push Press 75% 5r 5s 

Vertical pull max rep 

Friday

Fortifit

Every 60s x16

1 – Front Squat x5

2- Deadlift x5 

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

3 rounds 8 Db Strict Press into max ring support /box hold 

WOD

Pairs 15 minutes ascending reps 6-12-18-24

Synchronised Down Ups

Wall Balls,

DB Snatches

Strength and Conditioning

Block A 12 minutes

Deadlift x4 Prone T’s, W’s x8 Scapula Push ups x10

Block B 12 Minutes

Bench Press x4 Deadbugs x20 DB Prone Row x10

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

Team of 4

Part A

5 rounds

12 Synchro HRPU

12 Synchro Sit-ups

15 Synchro Goblet Squats Straight into

Part B

Split into  Pairs A+B and C+D alternate exercises (AB do an exercise together then CD)

5 Rounds for time

200m run

20 Sandbag to shoulder

20 DB P/Press

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