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Week Commencing 08/10/18

Monday

Fortifit

EMOM x10

1- 6 T+G Power Cleans

2- 3 STOH

Same Load for both

WOD

20 minute Timer

50 Cal check in

AMRAP

5 Rope Climbs/10 Pullups/15 Ring Rows

30 Double Unders

20 DB Snatches

 

Strength and Conditioning

Block A 12 minute AMRAP

10 Back Squat

10 SA DB Rows

10 DB Floor Press

Block B 10 minute AMRAP

10 Slow Ring Rows

10 Push Ups

20 Plated Deadbugs

Capacity

Pairs – 10 minutes

Check in 40 cals

then AMRAP

30 Skips

20 Sit-ups

10 Down Ups

Team Fortitude Barbell

Snatch deadlift from floor 1+ hang snatch + 1 OHS 5s

Clean and jerk 6s 2r

Clean deadlift and pull from floor 4x4r

Back Squat 3rm for day (3s Pause 1r)

– 15% 3r x4s (no Pause)

Strict press 3x8r

Pendlay row 3x12r

Tuesday

Fortifit

5 rounds /w 90s rest between rounds

3 Snatch Pulls

3 Power Snatches

6 OHS

Same load (60-70%)

WOD

Pairs 3×5 min AMRAP /w 60s rest

1- 20 Sandbag to shoulder – 20 Sandbag Squats – 10 Synchro Sit-ups

2- 20 TTB 20 Cals

3-  20 Burpees 30 Wall Balls

Strength and Conditioning

Block A -10 minute AMRAP 

10 Double KB Front Squat

10 Ring Support Pull-ups

12 KB Pull overs

Block B 12 Minute AMRAP

12 Double KB Sumo DL

12 Hanging Knee Raises

30 Plank Rocks

Capacity

90s on 30s off

12/10 Cals

Max Sandbag Squats

Wednesday

Midweek Madness

Pairs – 45 minute AMRAP

100 Cal Bike

40 DB Box Step ups

40 Burpee Pull-ups

400m Sandbag Carry

40 Double unders

40 Push Ups

100 Cal Row

40 Sit-ups

40 KBS

Strength and Conditioning

Block A 12 minutes

10 RDL

10 DB Bench Press

20 Deadbugs

Block B 12 minutes

8 BB Bent over row

8 Single Arm Press EA

45-60s Bent Hollow Hold

Capacity

10 minute AMRAP

8 Sandbag Squats

10 cals

Max Active Hang

Thursday

Fortifit

4 rounds /w 60s rest

5-10 Kip Swings

20-30s Handstand Hold/ Reverse handstand hold

4 rounds

Max Kipping Pull-ups/ progression work

rest 60s

Max HSPU/progression work

rest 90s

WOD

21-15-9

Ring Rows

DB thursters 17.5/12/5

Down Ups

Strength and Conditioning

Block A 10 minute AMRAP

10 Floor Press

10 Goblet Squats

10 Chest Supported Rows

Block B  12 Minute AMRAP

Prone T’s W’s x10

Step ups x10 EL

Plank x60s

Capacity

10 Min AMRAP

100m carry

8 cals

12 plate GTOH

Team Fortitude Barbell

Snatch 75% 5x 2r

Clean deadlift from floor 1 from knee 1+ hang clean 1 (knee) + jerk 1 x6s

Snatch deadlift and a pull from knee 4 x 4r

Front Squat 3rm (3s pause)

– 15% 4x 3r (no pause)

Bench press 4 x 6r

vertical pull 4 x 12r

Friday

Fortifit

Every 2 minutes x 6

6-10 TTB/Knee raises

12 DB STOH

Every 90s x3

Max Box Support Hold

Every 90s x3

45-60s Bent Hollow Hold

WOD

You go i go

5 rounds each

250m row/200m ski

15 Wall Balls

Strength and Conditioning

Block A 12 minute AMRAP

10 Deadlift

20 Banded Bridges

10 Scapula Push ups

Block B

10 minute AMRAP

10 Bench Press

10 Split Squats EL

12 KB Pull Overs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Heavy double Snatch

Heavy double C&J for the day

Back squat work up to 4s 5r

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

4 rounds

resting 60s between sets

Team WOD

Part A Teams of 3

2 rounds

150 Double Unders

120 Partner Situps (2 work 1 rest)

90 Thrusters 42/5/30

Part B

2 rounds

150 Wall Balls

120 Sandbag to shoulder

90 TTB

Part C

2 rounds

150 Plate GTOH

400m run together 

Any remaining time max cal bike

 

 

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