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Week Commencing 17/09/18

Monday

Fortifit

Every 1:30 minutes x8

A-1 Clean + 1 Power Jerk 70%+Kg’s

3 Rounds

6 RDL’s

Max Ring Support Hold/ Straight arm Hold

WOD

15-12-9-6-3

Pull-ups

Db Snatches

Burpees to Plate

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x5 /w 3s pause each rep DB Bench Press x5 Double KB DL x8

Block B 12 minute AMRAP

Ring support Pull-Ups x12 Straight Arm Hold x60s Split Squats x10EL  

Capacity

Pairs 10 minutes AMRAP

30 slams rep for rep

10 synchronised down ups

30 cals

Team Fortitude Barbell

Snatch Deadlift from knee + Hang Snatch + Snatch from floor x 4s

Clean 75% 5x 1r

Snatch deadlift and a pull from knee 4x 6r

Back Squat 5rm (3s Pause 1r) – 15% 5r x4s (no Pause)

Strict press 3x8r Prone row 3x12r

Tuesday

Fortifit

3 Rounds

5 Power Snatch 5 OH Squat

Every 60s x10

1 Snatch + 1 Hang snatch

WOD

Every 2 mins x20

A – 50 Double Unders + 16 DB Snatches

B- 100m Farmers Carry + 6-12 Down Ups

Strength and Conditioning

Block A 12 minute AMRAP

5 Front Squats /w 3s pause 5 Single arm DB OH Press EA + 5 single arm db rows EA (same weight)

Block B 12 Minute AMRAP

20 Banded Bridges 2L walking lunges 10 Prone T’s,W’s

Capacity

Every 2 minutes

1- 100m F carry + 8 Plate GTOH

2- 20/15 cals + 20 Plank Rocks

 

Wednesday

Midweek Madness

Part A

Every 3 minutes x5

15/12 Cals  (Cals are designed to take no more than 45s so scale cals appropriately)

40m Prowler

6 Burpees

Part B – Pairs

20 minute timer

4 rounds – i go you go format

8 Power snatch 40/30 + 10 Wall Balls

Then AMRAP

400m run together

20 Sandbag to shoulder

40 Hang Power Cleans 40/30

 

Strength and Conditioning

Block A 12 minute AMRAP

5 RDL  6 DB Chest Supported Row  6 Goblet Squats (3s eccentric)

Block B 11 Minute AMRAP

Kettlebell Pullover x12  Push ups x12 Ring Rows x15

Capacity

10 mins pairs

100m Carry each, 20 Synchronised plate GTOH 20 Sit-ups

Thursday

Fortifit

3 rounds

Max TTB (Scale, K2E, Knee raises,Kip Swings, Lying TTB)

rest 2 minutes between sets

3 rounds

Max HSPU (Scale Negatives, Tempo Push ups, DB OH Press)

rest 2 mins between sets

WOD

3 rounds

10 Box Jump Over

30 Double Under

straight into

3 rounds

15/12 Cals

12 KBS 32/24

Strength and Conditioning

Block A 12 minute AMRAP

Sumo Deadlift x5 Split squats x5 EL Seated DB OH Press x5

Block B 10 Minutes

DB Prone rows x15 Plank Rocks x20 + plank /w knees x10 Deadbug s x20

Capacity

Tabata Cals, Slams x8 sets each

Team Fortitude Barbell

Snatch 75% 5x 1r

Clean deadlift from knee + Hang Clean + Clean from floor + Jerk

Clean deadlift and pull from knee 4 x 6r

Front Squat 3rm (3s pause)- 15% 4x 3r (no pause)

Bench press 4 x 6r vertical pull 4 x 12r

Friday

Fortifit

Every 60s x16

1 – Push Jerk x5

2- Deadlift x5  

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

WOD

Check in 30 Thrusters 42.5/30

3 rounds

12 Pull-ups

18 Cals

12 DB Push Press

Strength and Conditioning

Block A 12 minutes

Deadlift x3 Prone T’s, W’s x8 Scapula Push ups x10

Block B 12 Minutes

Bench Press x3 Lying knee raises x15  DB Prone Row x10

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Heavy triple Snatch,

Heavy triple C&J for the day,

Back squat work up to 4s 5r

Snatch RDL 4s 8r

Front/ box support hold 5x sub max

Team WOD

Team of 4

3 rounds

40 HSPU

80 Burpees

120 KBS

160 Double Unders

Team must also complete 400 Wall Balls – 1 person working on Wall Balls, 1 person working through work

 

 

 

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