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Week Commencing 01/10/18

Monday

Fortifit

Every 60s x6

2 Clean + Jerks – 70-85%

3 rounds

10  DB Floor Press into

Split Squats EL

no rest between exercises

WOD

3 rounds

6 Cleans

9 Front squat

12 STOH 42.5/30

400m run  between each set

Strength and Conditioning

Block A 12 minute AMRAP

8 Back Squat

10 Single leg Glute Bridges EL

10 DB Floor Press

Block B

11 minute AMRAP

10 Ring Support Pull-ups

10 Push Ups

15 Banded Good Mornings

Capacity

45s on 15s off

Cals, Slams, Straight Arm Hold

Team Fortitude Barbell

Snatch deadlift from floor x 1 from knee x 1+ hang snatch 1 (from knee )x6s

Clean and jerk 75-78% 4x 2r

Clean deadlift and pull from floor 4x 4r

Back Squat 3rm (3s Pause 1r)

– 15%  3r (no Pause) With Strict press 8r Prone row 12r

Tuesday

Fortifit

Every 30s x20

1 Snatch 60-70%

Snatch Deadlift 3×5 110-120%

WOD

Pairs 3×5 min AMRAP /w 60s rest

1- 20 Cals 30 HSPU

2- 40 DB Snatches 20 Pull-ups 10 Synchronised Down Ups 

3- 30 DB Thrusters 100m run together

Strength and Conditioning

Block A -10 minute AMRAP 

8 Double KB Front Squat

10 DB Strict Press

60s Bent Hollow Hold

Block B

12 Minute AMRAP

10 Double KB Sumo DL

12 Hanging Knee Raises

10 SA DB Rows EA

Capacity

Team of 3

75 cals

75 Wall Balls

12 Synchronised sit ups

Wednesday

Midweek Madness

800m run check in

3 Rounds

30 TTB

30 Plate GTOH 20/15

60 Double Unders

60 Sit-ups

30 Plate Lunges

30 Burpees 

800m run check out

Strength and Conditioning

Block A 12 minutes

8 RDL

12 DB Bench Press

20 Deadbugs

Block B 12 minutes

8 Barbell Bent Over Row

8 Single Arm Press EA

12 Lying Knee Raises

Capacity

EMOM x12

1- 40s cals

2- 40s Slams

3- 40s Down ups

Thursday

Fortifit

Part A – Accumulate 55 Pull-ups  (strict or Kipping) every break = 200m run

Part B Accumulate 55 HSPU every break = 10/8 Cals

WOD

10 minute AMRAP

100m Med ball Run

21 Thrusters 42.5/30

21 Ring Rows

Strength and Conditioning

Block A 10 minute AMRAP

8 Floor Press

10 Goblet Squats

10 Chest Supported Rows

Block B 

12 Minute AMRAP

Prone T’s W’s x8

Step ups x10 EL

Plank x60s

Capacity

10 Min AMRAP

100m F Carry

12 lying leg raises

10/8 Cals

Team Fortitude Barbell

Snatch 75% 4x 2r

Clean deadlift from floor 1 from knee 1+ hang clean 1 (knee) + jerk

1 Snatch deadlift and a pull from floor 4 x 4r

Front Squat 3rm (3s pause)

– 15% 3r (no pause) With Bench press 6r vertical pull 12r

Friday

Fortifit

Every 60s x12

1 – T+G Push Jerk x5  

2- Deadlift x3  -(building)

3 rounds Max box hold into 15 Tuck Ups

WOD

You go i go 5 rounds each

250m row/200m ski

12 DB Push Press

12 Tuck Ups

Strength and Conditioning

Block A 12 minute AMRAP

8 Deadlift

8 Ring Support Pull-ups

10 Scapula Push ups

Block B 10 minute AMRAP

Bench Press 8

10 Split Squats EL

12 KB Pull Overs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Heavy double Snatch or the day

Heavy double C&J for the day

Back squat work up to 4s 5r

Snatch RDL & push up superset 6r RDL 10 push up

Team WOD

Team of 3

Part A

3 rounds each

12 Burpees

250m Row

Straight into Part B

4 rounds

300m F Carry

90 DB Thrusters

90 Double Unders

Straight into Part C

3 rounds

400m run together

60 Pull-ups

20 Synchronised Plate GTOH

Any remaining time Max Cal Row

 

 

 

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