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Week Commencing 26/11/18

Monday

Fortifit

Back Squat 8-6-6-5-5 /w

8 DB Floor press between sets

WOD

21-18-15-9-6-3

GTOH 42.5/30

Cals

KBS 24/16

Strength and Conditioning

Block A 12 minute AMRAP

Back Squat x3

8 DB Seated OH Press

60s Monster Walks

Block B 10 minute AMRAP

10 Ring Support Pull-ups

10 Double KB Sumo DL

45s Plank Rocks

Capacity

Pair

50 Cal

Check in AMRAP

60 Skips

30 Plate GTOH

5 Synchronised Down Ups

Team Fortitude Barbell

Power Snatch  + Snatch + OHS

Working up to a heavy set over 6s ( no misses)

Clean & Jerk 82.5% – 87% 2r X 6s

Segment Snatch Pull 4s X 5r

Back Squat 5rm ( 3s pause r1)

-15% 5r

Vertical Pull x8

Bench Press x8

Weighted Plank 30 – 40 s

4 rounds

Tuesday

Fortifit

EMOM x6

1- 5 Hang Muscle Snatch

2- 5 OHS

EMOM x6

3 Hang Power Snatch 60-70%

3 rounds

3 Snatch Balance

2L Walking Lunges

WOD

12 Minutes in Pairs

60-50-40-30-20

Wall Balls

Hang Power Cleans

TTB

remaining time AMRAP

Cals

Strength and Conditioning

Block A -10 minute AMRAP 

Front Squat x3

30 Banded Bridges

20 Plated Deadbugs

Block B 12 Minute AMRAP

FFE Split Squat x6 EL

6 DB Bench Press

12 Hanging Knee Raises  

Capacity

Team of 3

90 Wall Balls

90 Cals

90 Plate GTOH

Every 90s whole team completes 5 Synchronised down ups

Wednesday

Midweek Madness

‘Tommy Mac’ 2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Strength and Conditioning

Block A 12 Minute AMRAP

Sumo Deadlift x3

Goblet squat x5

Ring Row x12

Block B 12 Minute AMRAP

BB Bent Over Row x5

Push Ups x8

Straddle Hold x45s

Capacity

Pairs 10 minutes You go i go

10 Slams

10 Squats /w Slamball

6 Cals

Thursday

Fortifit

Every 90s X5

RDL x6

Every 90s x5

Strict Press x6

WOD

3 minutes on 1 in off x5

6 HSPU

12 Burpees to Plate

18 Tuck Ups

Strength and Conditioning

Block A 10 minute AMRAP

Floor Press x3

DB RDL x5 

Chest Supported Rows x6

Block B  12 Minute AMRAP

Prone T’s W’s x8

Banded Bridges x20

Plank x70s

Capacity

10 Min AMRAP

60s Bent Hollow Hold

12 Cals

100m Carry

Team Fortitude Barbell

Snatch 82 -87% 2r x6s

Complex

Power Clean + Clean + Power Jerk + Jerk

Working up to a heavy set ( no misses)

Segment Clean Pulls 5r x4s

Heavy Triple Front Squat ( 3s pause r1)

-15% 3r Front Squat

DB Push Press

Prone Rows x12

Alternate V ups x16

4 rounds

Friday

Fortifit

12 minute AMRAP

5 Strict Pull-ups

20-30s Hollow Rocks

6 Tempo Push Ups

45s Straight Arm Hold

WOD

‘Dork’ 6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (1.5/1 pood)

15 Burpees

Strength and Conditioning

Block A 12 minute AMRAP

Deadlift x3

10 Scapula Push Ups

10 Face Pulls

Block B 12 minute AMRAP

Bench Press x3

Reverse lunges x5 EL

12 KB Pull Overs

Capacity

coaches pick

Saturday

Team Fortitude Barbell

Heavy Power Snatch + Snatch

Heavy Power Clean + Clean

Heavy Power Jerk + Split Jerk

Back Squat 4s x 5r

Working up over the 4 sets

Split Squats 8+8

Push ups 12r

4 rounds

Team WOD

‘Mega Watson’ Teams of 3 For Time

60 Pull-Ups

30 Push-Ups

400 meter Run

60 Ground-to-Overheads (20/10 kg)

30 Toes-to-Bars

400 meter Run

60 Wall Ball Shots (20/14 lbs)

30 Burpees

200 meter Run

300 Double Unders

200 meter Run

30 Burpees

60 Wall Ball Shots (20/14 lbs)

400 meter Run

30 Toes-to-Bars

60 Ground-to-Overheads (20/10 kg)

400 meter Run

30 Push-Ups

60 Pull-Ups

 

 

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