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Week Commencing 29/10/18

Monday

Fortifit

5 Rounds /w 90s rest

5 T+G Power Cleans  5 Front Squats  5 STOH

3 rounds

60s Max Double Unders 60s Bent Hollow Hold  

WOD

12 Minute AMRAP

8 Kip swings/Pull-ups

12 Burpees

16 DB Snatches

200m Run

Strength and Conditioning

Block A 12 minute AMRAP

8 Back Squat

10 DB RDL

60s Straight Arm Hold

Block B 10 minute AMRAP

10 Ring support Pull-ups

12 Seated DB OH Press

15 Lying Knee Raises

Capacity

Pairs – 10 minutes

you go i go

8/6 cals

8/6 Down Ups

6 Slams

Team Fortitude Barbell

Snatch pull to knee, Snatch dead to power, Snatch, OHS

Working up to heavy set 6s x 1r No misses

Clean & Jerk 80% -85%  3s x 2r

Snatch dead pulls  4s x 3r

Back Squat 5rm for day ( 1s pause 1st rep)

-20%  ( no pause)

Plate push ups

Pendlay row 3s x12r

Tuesday

Fortifit

5 rounds building

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

WOD

Pairs – 60 Cal Check in

4 rounds

16 Sandbag Squats

16 TTB

20 Push Ups

10 Synchronised Plate GTOH

Strength and Conditioning

Block A 10 minute AMRAP

6 Front Squat

10 DB Chest Supported Row

12 KB Pull overs

Block B

12 Minute AMRAP

8 RDL

10 DB Floor Press

45-60s plank

Capacity

Team of 3

Max Cals in 10 minutes

1 person on cals

Meanwhile AMRAP

60 single Skips

30 Wall Balls

Wednesday

Midweek Madness

Part A Every 2.30 minutes x6

5 BMU/5-10 Strict Pull Ups/10-15 Ring Rows 200m Run

Part B – for quality (18 minute AMRAP)

3 Wall Climbs 6 Touch and go Power Cleans (choose load – good positions) 30 Double Unders 

Strength and Conditioning

Block A 12 minutes

8 Sumo Deadlift

10 DB Bench Press

10 Split Leg Palloff Press ES

Block B 12 minutes

8 BB Bent over row

8 Reverse Lunges EL

45-60s Bent Hollow Hold

Capacity

60s on 30s off x4

8/6 Sandbag Squats

Max Cals

Thursday

Fortifit

3 rounds /w 60s rest

5-10 Kip Swings 20-30s Handstand hold/reverse handstand hold + 12 PVC Superman to hollow snaps

Every 90s x5

5 T+G Deadlifts 70%ish + 5-8 HSPU/progression work

WOD

Mini Kelly 3r

Run 200m

20 Box Jumps

20 Wall Balls

Strength and Conditioning

Block A 10 minute AMRAP

8 Floor Press

12 Goblet Squats

20 Banded Bridges

Block B  12 Minute AMRAP

Prone T’s W’s x10

Step ups x10 EL

Hanging knee raises x10

Capacity

EMOM x12

Cals x40s

Slams x40s

Plate GTOH x40s

Team Fortitude Barbell

Snatch 80 -85% 3x 2r

Clean & Jerk complex

Dead to knee, Dead to power, Clean & Jerk

working up to heavy ( no misses) 6x1r

Clean dead pulls 4s x5r

Heavy Triple front squat ( 1s pause in 1st rep)

4RDS

– 15% 4x 3r (no pause)

DB press 10r

Prone row 12r

Friday

Fortifit

Every 2 minutes x 4

30s Wall facing HS Hold into 10 Seated weighted shoulder flexion

Every 60s x4

20-40s Planche Lean hold

4 rounds for quality

5-8 Strict Pull-ups

10 Strict DB Shoulder Press

30-45s Hollow Hold

rest 60-90s  

WOD

2:30 on 45s off x4

AMRAP

20 Double Unders

10 Down Ups

10 Front Squats 42.5/30

Strength and Conditioning

Block A 12 minute AMRAP

8 Deadlift

25 Banded Bridges

12 Seated Wall Slides

Block B

10 minute AMRAP

8 Bench Press

8 Step Ups EL

12 KB Pull Overs

Capacity

Coaches pick

Saturday

Heavy double Snatch  for the day

Heavy Clean & Jerk for the day

Back squat 4s x 5r

Working up over 4 sets of 8r RDLS

4s of

Pendlay rows 6r

Push ups 10r

Team WOD

Part A Team of 3

5 Rounds For Time

400m Run together

 45 Overhead Squat 40/30

Part B

AMRAP 20

15 Synchronised KB Swings

30 TTB

60 STOH 

Every 2 mins 8 Team Synchro Goblet squats

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