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Week Commencing 15/10/18

Monday

Fortifit

Every 90s x6

4 T+G Power Cleans + 3 STOH

3 rounds 45s Max Double Unders 45s Hollow Hold 45s res

WOD

4 Rounds for time

9 HSPU

12 Front Squats 42.5/30

15 Cals

Strength and Conditioning

Block A 12 minute AMRAP

10 Back Squat

12 DB Chest Supported rows

60s Straight Arm Hold

Block B 10 minute AMRAP

10 Ring support Pull-ups

10 Push Ups

20 Plated Deadbugs

Capacity

Pairs – 10 minutes

Check in 100 Skips

then AMRAP

20 cals

10 Synchronised Plate GTOH

10 Down Ups

Team Fortitude Barbell

Snatch Deadlift from floor + Hang Snatch x6s

Clean and jerk 75% 5x 2r

Clean Deadlift and pull from floor 4x 4r

Back Squat 3rm (3s Pause 1r)

– 15% 3r (no Pause) Strict press 8r & Pendlay row 12r 4 rds no stopping

Tuesday

Fortifit

5 rounds building

3 Power Snatch 3 OHS /w 3s pause in bottom of last rep

WOD

Pairs – 4 rounds

12 Synchronised  Russian KBS 32/24

24 Burpee Partner Wall Ball Throws

28 Box Jump Overs

– 60 Cal Check out

Strength and Conditioning

Block A -10 minute AMRAP

8 Double KB Front Squat /w 2s pause

10 Slow ring rows

12 KB Pull overs

Block B 12 Minute AMRAP

10 DB RDL

12 Hanging Knee Raises

20 Plank Rocks

Capacity

60s on 45s off

1- Max Cals

2- 8 Plate GTOH 8 Lunges AMRAP

Wednesday

Midweek Madness

3×12 minute AMRAPS,

AMRAP A – 250m Row 10 SA DB P/press EA 100m Sandbag run

AMRAP B – 1000m Bike 15 TTB 15 Plate GTOH 20/15

AMRAP C – 15 Burpees 20 OHS 20/15 200m Run

Strength and Conditioning

Block A 12 minutes

10 Sumo Deadlift

10 DB Bench Press

10 Palloff Press ES

Block B 12 minutes

8 BB Bent over row

10 Reverse Lunges

45-60s Bent Hollow Hold

Capacity

10 minute AMRAP

12 Slams

12 Cals

Max Active Hang

Thursday

Fortifit

4 rounds /w 60s rest

5-10 Kip Swings

20-30s Handstand hold/reverse handstand hold

5 rounds

Max Kipping pullups/progression work

rest 60s

Max HSPU/ progression work

rest 90s between rounds

WOD

90s on 90s off x5

15/10 cals

Max Sandbag to shoulder + Squat complex

Strength and Conditioning

Block A 10 minute AMRAP

12 Floor Press

12 Goblet Squats

10 Chest Supported Rows

Block B  12 Minute AMRAP

Prone T’s W’s x10

Step ups x10 EL

Plank x60s

Capacity

45s on 45s off

Cals

Inchworms

Plank rocks

Team Fortitude Barbell

Snatch 75% 5x 2r

Clean deadlift from floor + Hang clean 1 (knee) + Jerk 5s

Snatch deadlift and a pull from floor 4 x 4r

Front Squat 3rm (3s pause)

– 15% 3r (no pause) Bench press 6r & vertical pull 12r 4 rds no stopping

Friday

Fortifit

Every 2 minutes x 6

10 TTB/Knee Raises + 8-10 Strict Push Ups

Every 90s x3 Max Box/Ring support hold

Every 90s x3 30-45s Wall Climb Hold

WOD

EMOM x12

1- Rope Climb/Pull-ups

2- 15-20 Wall Balls

3- 60s Cals

4- rest

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 Step Ups 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

6r Snatch RDL + 10 push up

4 rounds

resting 60s between sets

Team WOD

Team of 3 

3 rounds

400m run together

20 Synchro Air Squats

30 Burpees

45 KBS 24/16

Then into 3 Rounds

75 Power Cleans 42.5/30

75 Front Squats

60 STOH

45 Bar Hop Burpees

 

 

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