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Week Commencing 12/11/18

Monday

Fortifit

EMOM x6

3 Hang Power Cleans + Power Jerk x60% – Speed!

Back Squat 10-8-8-6 – Building

WOD

4RFT

8 STOH 50/35

12 Bar hop Burpees

15 Cals

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x5

10 Single leg Glute Bridges EL

8 DB Floor Press

Block B 10 minute AMRAP

10 Ring Support Pull-ups

15 Banded Good Mornings

45s Plank Rocks

Capacity

45s on 15s off

Cals, Bent Hollow Hold, Down ups/Inchworms

Team Fortitude Barbell

Snatch pull to knee,Snatch, Snatch balance

Work up to heavy set over 6 sets

No misses

Clean & Jerk 80% – 85%  2r x 5s

Snatch dead pulls 4s x 5r

Back Squat 5rm ( 3s pause 1st rep)

-20% 5r

Vertical Pull  x8

Bench Press  x8   X4s

Tuesday

Fortifit

EMOM x6

Hang Power snatch x3 – Speed!

4 Rounds Snatch Balance x3 – 70%

2L KB Front rack walking lunges

WOD

Pairs 14 minute AMRAP

30 BBJ

10 Synchro KBS

30 Wall balls

10 Synchronised sit ups

Strength and Conditioning

Block A -10 minute AMRAP 

Front Squat x5

20 Banded Bridges

12 KB Pull overs

Block B 12 Minute AMRAP

10 Double KB Sumo DL

12 Hanging Knee Raises

10 Sa Db Rows  

Capacity

Team of 3 Max Cals

1 completes cals meanwhile AMRAP

16 Sandbag Squats

40 Skips

Wednesday

Midweek Madness

Fat Amy – For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Strength and Conditioning

Block A 12 Minute AMRAP

Sumo Deadlift x5

Goblet squat x8

Ring Row x10

Block B 12 Minute AMRAP

BB Bent Over Row x6

Push Ups x10

Deadbugs x20

Capacity

Pairs 10 minutes

40 Sandbag to shoulder

20 Synchronised Plank Rocks

30 Cals

Thursday

Fortifit

W/up 4 rounds

10 Cals 10 Scapula Pull ups 10 Ring Rows

Every 2 minutes x5

5 RDL 70% ish + 5 DB Push Press 

WOD

12 minute AMRAP

3 Wall Climbs

9 Tuck Ups

12 Sandbag Squats

15 Cals

Strength and Conditioning

Block A 10 minute AMRAP

Floor Press x5

DB RDL x8 

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

45s Bent Hollow Hold

12 Cals

20 Skips/10 Slams

Team Fortitude Barbell

Snatch 80% – 85%  2r x 5s

Complex – Pull to knee, Clean, Power Jerk + Spilt Jerk

Working up to a heavy set – No misses

Clean Dead Pulls  5r x 4s

Heavy Triple Front Squat  3s pause in each rep

-20% 3r Front Squat

DB Push press   x10

Prone Rows      x10      X4s

Friday

Fortifit

3 Rounds

12 Seated Wall Slides

12 PVC Snap to Hollow

45s Monster Walks 

12 minute AMRAP

20-30s Wall Facing HS Hold

10 BB bent Over Rows

60s Straddle body Hold

WOD

You go i go 5 rounds

8 Hang to over head 42.5/30 each 

100m F Carry each

8 Down ups each

8 pull ups each

Strength and Conditioning

Block A 12 minute AMRAP

Deadlift x5

10 Scapula Push Ups

10 Face Pulls

Block B 12 minute AMRAP

Bench Press x5 

reverse lunges x6 EL

12 KB Pull Overs

Capacity

coaches pick

Saturday

Team Fortitude Barbell

Heavy Double Snatch

Clean & Jerk for the day

-10%  3s x 2r back off sets

Back Squat 4s x5r

Working up over 4 sets

RDLS  x8

DB split squats x8

Pendlay Rows x6

Push ups x10              X4s

Team WOD

Team of 3

150 wall ball Check in

3 rounds

60 CTB Pull-up

60 DB Thrusters 

60 Burpees to plate

60 Sit-ups

120 Double Unders

Max Cals in remaining time

 

 

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