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Week Commencing 05/11/18

Monday

Fortifit

EMOM x10

1- 6 T+G Power Cleans

2- 10-12 Burpees

3 rounds

12 DB STOH into 45s Max D/U

60s rest 

WOD

12 Minute AMRAP

10 Kip swings/Pull-ups

12 KBS 24/16

12 Tuck Ups

12 Cals

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x6

10 Single leg Glute Bridges EL

10 DB Floor Press

Block B 10 minute AMRAP

10 Ring Support Pull-ups

15 Banded Good Mornings

60s Straight Arm Hold

Capacity

45s on 15s off

Cals, Slams, Bent Hollow Hold

Team Fortitude Barbell

Snatch Pull to knee, Snatch dead to power, Snatch, OHS

Working up to heavy set.  x6s

No misses

Clean and Jerk 80% – 85%  2r x 3s

Snatch dead pulls          4s x5r

Back squat 5rm ( 1 sec pause at bottom of each rep)

4 rounds

– 15% Back squat ( no pause)

Vertical pull    8r

DB Bench press  8r

Tuesday

Fortifit

EMOM x10

1 Snatch Balance 5

2- Hang Muscle Snatch x5

Every 90s x6

5 Snatch Floating Deadlift 80-100%  

WOD

16 minute timer 

Part A Pairs

60 HSPU

60 TTB

30 HSPU

30 TTB

Straight into Part B

AMRAP in remaining time

60 Cals

50 Wall balls

40 STOH 42.5/30 

30 Down Ups

Strength and Conditioning

Block A -10 minute AMRAP 

Front Squat x6

20 Banded Bridges

12 KB Pull overs

Block B 12 Minute AMRAP

10 Double KB Sumo DL

12 Lying Knee Raises

10 Sa Db Rows  

Capacity

Team of 3

Max Cals 1 completes cals meanwhile

AMRAP

16 Sandbag Squats 40 Skips 20 Situps

Wednesday

Midweek Madness

Part  A

4 minutes on 1 minute off x4

8 Front Squats 50/35

10 Push Ups

12/10 Cals 

Part B

15 Minutes for Quality

5 Strict Pull Ups

45s Straight Arm Hold

20 Sit ups

200m Sandbag Run 

Strength and Conditioning

Block A 12 Minute AMRAP

Sumo Deadlift x6

Goblet squat x10

Ring Row x10

Block B 12 Minute AMRAP

BB Bent Over Row x8

Push Ups x10

Deadbugs x20

Capacity

Pairs 10 minutes

50 Cals

40 Plate GTOH

30 Slams

Thursday

Fortifit

W/up

4 rounds

10 Cals

10 Scapula Pull ups

10 Ring Rows

Every 90s x5

5 Front Squat 70% ish + 5 DB Push Press 

WOD

‘The Chief’

5x 3 min AMRAP /w 1 min rest

3 Power Cleans

6 Push Ups

9 Air Squats

Strength and Conditioning

Block A 10 minute AMRAP

Floor Press x6,

Goblet Squat x10,

Chest Supported Rows x10

Block B  12 Minute AMRAP

Prone T’s W’s x8

Step ups x8 EL

Plank x60s

Capacity

10 Min AMRAP

12 lying leg raises,

10/8 Cals 

10 Plate GTOH

Team Fortitude Barbell

Snatch 80% – 85%   2r x 3s

Complex  Dead to knee, dead to power, Clean and Jerk

Working up to a heavy set – no misses

Clean Dead Pulls  5r x 4s

Heavy Triple Front Squat ( 1s pause in each rep)

4 rounds

-15% 3r Front Squat

DB Push press     10r

Prone Rows     12r

Friday

Fortifit

3 Rounds

10 Scapula Push Ups

12 Seated Wall Slides

12 PVC Snap to Hollow 

12 minute AMRAP

20-30s Wall Facing HS Hold

10 DB Chest Supported Rows

60s Bent Hollow Hold

WOD

12 minute AMRAP 

Pairs

30 Sandbag to shoulder

10 Synchronised Plate GTOH

30 Box Jump Overs

Strength and Conditioning

Block A 12 minute AMRAP

Deadlift x6

10 Scapula Push Ups

10 Face Pulls

Block B 12 minute AMRAP

Bench Press x6 

Reverse lunges x8 EL

12 KB Pull Overs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Heavy Double Snatch

Heavy Double Clean & Jerk

for the day

-10% 3s x 1r Back off sets

Back Squat 4s x 5r

Working up over 4s

4 rounds

Snatch RDLS   8r

Pendlay Row   6r

Plate Push Ups   10r

Team WOD

Teams of 3

For Time

90 Box Jumps (24/20 in)

90 Jumping Pull-Ups

90 Kettlebell Swings 24/16

90 Lunges

90 Knees-to-Elbows

90 Push Press 40/30

90 Sit-ups

90 Wall Balls

90 Burpees

90 Double-Unders

*Team must also work their way through 450 Calories

 

 

 

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