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Week Commencing 27/08/18

Monday

Bank Holiday Closed

Tuesday

Fortifit

3 Rounds 5 Power Snatch 5 OH Squat

Every 60s x15 2 Snatch pull + 1 Snatch

WOD

Every 2 mins x20

8 DB Hang Clean and Jerks

3 Bar Muscle Ups

8 BBJO 20/24

Strength and Conditioning

Block A 12 minute AMRAP

3 Front Squats /w 3s pause 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

Capacity

Team of 3

180 cals for time

every switch

100m sandbag carry

Wednesday

Fortifit

The Gauntlet 30 minute ARMAP

Jackie – 1000m Row 50 thrusters 30 Pull-ups

then

‘Karabell’

10 rounds 3 Power snatches 62/40 15 Wall Balls

then

AMRAP Cindy

5 Push Ups 10 Pull-ups 15 Air Squats

Strength and Conditioning

Block A 12 minute AMRAP

RDL x6  Seated DB OH Press (Floor) x10 Banded Lat Pull down x12

Block B 10 Minute AMRAP

Kettlebell Pullover x12  Hanging Knee Raises x10 Push ups x10

Capacity

10 mins

15 Wall Balls

10 Cals

10 Tuck Ups

Thursday

Fortifit

5 rounds

Max unbroken Pull-ups

rest 45s

Max HSPU

rest 2 minutes

WOD

‘The Ghost’

6 rounds

60s row

60s burpees

60s D/under

60s rest

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x6 DB Chest Supported Row x10 Banded Bridges x20

Block B 10 Minutes Ring Rows x12 Plank Rocks x30 Walking Lunges x 2L

Capacity

Tabata

Cals

Slams x8 sets each

 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

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)

WOD

EMOM x10

8/6 cals + 6-8 TTB

rest 2 then

EMOM x10

8/6 cals + 12 Db Snatch

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 x1

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

Team WOD

‘Team 1776’

For time in a team of 3 complete 1776 reps of the following

KBS 24/16

Box Jumps

Air Squats

Push Ups

Burpees

Pull-ups

Sit ups

Row (cals)

Double Unders,

Wall balls,

Db Push Press 

Bike (cals)

Break up reps however you like must do at least 10 reps on each and no more than 200 on one exercise..

 

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