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Week Commencing 10/09/18

Monday

Fortifit

Every 1:00 minutes x15

A-2 Clean + 1 Power Jerk +Kg’s

WOD

EMOM x20- Mins 0-9

1- 45s cals

2- rope Climb

Mins 10-19

1-8 -10 Pull-ups

2- 12-15 Down Ups

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x3 /w 3s pause each rep

DB Bench Press x6

Banded Good Morning x10

Block B 12 minute AMRAP

Ring support Pull-Ups x10

Straight Arm Hold x45s

Split Squats x8 EL  

Capacity

Pairs 12 minutes AMRAP

100m run each

8 synchronised Down Ups,

12 Synchronised plate GTOH

Team Fortitude Barbell

Deadlift from the knee 2 + 2 Hang Snatch ( Knee)

Clean 75% 4s x1r

Clean deadlift & pull from knee 4s x 6r

Back Squat 5rm  ( 3s Pause 1r)

– 15% 4s x 5r ( no pause)

Strict press 3s x 8r

Prone Rows 3s x 12r

Tuesday

Fortifit

3 Rounds

5 Power Snatch 5 OH Squat

Every 60s x10

2 Snatches

WOD

EMOM x20 min

1 – 15/12 Cals + 5 Hang Power Cleans

2- 12/9 cals + 5 STOH

3 9/6 Cals + 5 Thrusters

4- rest

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

Team of 3

180 cals for time

every switch,

100m sandbag carry

Wednesday

Fortifit

EMOM x30 Mins

0-9

5 Power Snatches + 7 TTB

Mins 10-19

7 DB STOH + 9 Box Jump Overs

mins 20-29 20

Double Unders + 6-8 Down Ups

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

6 rounds

Max unbroken Pull-ups

rest 45s

Max HSPU

rest 2 minutes

WOD

4RFT 

100m OH Plate

Carry 100m F Carry

15 Power Snatch 40/30

15 Box Jump Overs

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

Snatch 75% 4s x 1r

Clean Deadlift from knee 2+ Hang Clean 2+ Jerk

Snatch Deadlift & pull from knee 4s x6r

Front Squat 3rm ( 3s pause)

– 15% 4s x 3r ( no pause)

Bench Press 4s x 6r

Vertical pull 4s x 12r

Friday

Fortifit

Every 60s x12

1 – Front Squat x3- Deadlift x6  – Lower Body Volume accumulation so find nice working weights (not a max out)

WOD

EMOM x10

8/6 cals + 6-8 TTB

rest 2

EMOM x10

10 Plate Lunges + 6-8 Burpees to plate

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

Heavy triple Snatch

Heavy triple C & J

Back Squat work up to 4s x 5r

Snatch RDL 4s x 8r

Front / Box Support Hold 5s x sub max

Team WOD

Team of 4

50 minute timer

40 synchronised down ups

Partners A+B complete 80 Double under 20 TTB

Partners C+D complete  80 Double Unders + 20 TTB 30 synchronised down ups

A+B complete 50 Wall Balls 200m run together then

C+D complete 50 wall balls + 200m run together 20 synchronised down ups then

A+B complete 20 Pull-ups + 15 Synchronised Goblet squats 

C+D complete 20 pull-ups + 15 Synchronised Goblet squats 

 

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