Week Commencing 19/11/18
Monday
Fortifit
Back Squat 10-8-8-6-5 – Building
Power Jerk 4×3 – 60-70% – quality
WOD
14 minute AMRAP
30 DB Snatches
200m run
15 TTB
20 Cals
Strength and Conditioning
Block A 12 minute AMRAP
Back Squat x5
10 DB Seated OH Press
50s Monster Walks
Block B 10 minute AMRAP
10 Ring Support Pull-ups
10 Double KB Sumo DL
45s Plank Rocks
Capacity
Pairs
50 Cal Check in AMRAP
60 Skips
30 Plate GTOH
5 Synchronised Down Ups
Team Fortitude Barbell
Complex
Power Snatch + Snatch+ OHS
Work up to heavy set 6s
No misses
Clean & Jerk 82.5% – 87% 1r x 6s
( Every 90s )
Segment Snatch Pulls 4s x5r
Back Squat 5rm
-15 % 5r
Vertical pull 8r
Plated push ups 8r
Bent hollow holds 40s X4s
Tuesday
Fortifit
EMOM x8 Hang snatch x2 – 60%
+ 3 Rounds Snatch Balance x3 70%+ FFE
Split Squat x8 EL
Banded Pull Aparts x12
WOD
Pairs 14 minute timer
Part A
42-30,18 DB Thrusters Pull-ups
Straight into AMRAP remaining time
30 cals
30 Wall Balls
30 Sandbag to Shoulder
Strength and Conditioning
Block A -10 minute AMRAP
Front Squat x5
20 Banded Bridges
Plated Deadbugs
B 12 Minute AMRAP
FFE Split Squat x8 EL
8 DB Bench Press
12 Hanging Knee Raises
Capacity
Team of 3
Max Wall Balls 1 completes Wall Balls
meanwhile AMRAP
30 Cals
60 Plank Rocks
Wednesday
Midweek Madness
Part A 3RFT
21 Cals
14 HSPU
7 Deadlifts 100/80
Straight into
Part B
3RFT 24 KBS
12 Hang Power Cleans 50/35
6 Strict Pull-ups
straight into
part C 3RFT
400m run
18 Down ups
36 Double Unders
Strength and Conditioning
Block A 12 Minute AMRAP
Sumo Deadlift x5
Goblet squat x6
Ring Row x12
Block B 12 Minute AMRAP
BB Bent Over Row x6
Push Ups x8
Deadbugs x20
Capacity
Pairs 10 minutes You go i go
8/6 Cals
8 Tuck Ups
5 Down Ups
Thursday
Fortifit
W/up 3 rounds
10 Cals 10 Scapula Pull ups 15 Ring Rows
Every 3 minutes x4
5 RDL 80% ish + 5 DB Push Press + 45-60s Bent Hollow Hold
WOD
WOD For Time
30 BBJ
30 CTB Pull-ups
30 Cals
15 BBj
15 CTB Pull-ups
15 Cals
Strength and Conditioning
Block A 10 minute AMRAP
Floor Press x5,
DB RDL x6
Chest Supported Rows x8
Block B 12 Minute AMRAP
Prone T’s W’s x8
Step ups x10 EL
Plank x70s
Capacity
10 Min AMRAP
45s Bent Hollow Hold
12 Cals
100m Carry
Team Fortitude Barbell
Snatch 82.5% – 87% 1r x6s ( every 90s)
Complex
Power clean + hang clean + power jerk+ split jerk
Working up to a heavy – no misses
Clean segment pulls 5r x 4s
Heavy triple front squat (3s pause r1)
-15% 3r front squat
DB bench press x12r
KB prone row x12
side plank clam shell x12 ES X4s
Friday
Fortifit
3 Rounds
12 Seated Wall Slides
12 PVC Snap to Hollow
45s Monster Walks
20 banded bridges
3 rounds
8 Strict Pull-ups
60s Straddle body Hold
3 rounds
8 Strict HSPU
15 DB Chest Supported Rows
WOD
9 minutes ascending reps 3-6-9..
TTB Thrusters 42.5/30 Bar hop burpees
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 x5 EL
12 KB Pull Overs
Capacity
coaches pick
Saturday
Team Fortitude Barbell
Heavy Double Set Snatch
Heavy Clean & Jerk for the day
-10% 4s x1r back off sets
Back Squats 4s x5r Working up over sets
RDLS X8r
Spilt squats 8 +8
Pendlay rows 6r
Box / ring support holds X4 rounds
Team WOD
Teams of 3
Part a 5 Rounds each
12 Wall Balls
6 Power Cleans 60/40
400m run
then Part B 5 rounds each
12 Burpees
5 Thrusters 60/40
400m run
then Part C 5 rounds each
10 TTB
6 Squat Cleans
then 90 cal check out
