Week Commencing 03/12/18
Monday
Fortifit
Back Squat 6-6-5-5-3
/w 6 DB Floor press between sets
WOD
4RFT
12 STOH
100m F carry
20 Plate Lunges
15 Burpees to Plate
Strength and Conditioning
Block A
Strict press x 10
Banded bridges x 15
Tuck-ups x 10
Block B
Back squat x 10
Single-arm DB row x 12
Plank rocks x 20
Capacity
Pairs
10 minutes
100 Skips
40 Cals
40 Sandbag to Shoulder
Team Fortitude Barbell
Power Snatch + Snatch x 2
Working up to sound technical set
Clean & Jerk 87%- 93% 1r x 3s
Pause Snatch Pulls 2s at Knee 3r x 3s
Back Squat 3rm ( 1 Second pause on 1r)
15% 5 Back Squat
Vertical Pull x 10r
Bench Press x10r
Leg Raises x10r X3 rounds
Tuesday
Fortifit
EMOM x6
1- 3 Muscle Snatch
EMOM x6
3 Hang Snatch 60-70%
3 rounds
3 Snatch Balance
2L Walking Lunges
20 Banded Deadbugs
WOD
Pairs 12 minute AMRAP
40 Sandbag to Shoulder
80 Double Unders
15 Synchronised Down ups
15 Synchroised Goblet squats
Strength and Conditioning
Block A
Deadlift x 10
Facepulls x 15
Plated deadbugs x 20
Block B
Pull-up x 10
Goblet reverse lunge x 20
Straight arm hold x 30 s
Capacity
90s work 30s rest x6
1- Cals
2- 8 Slams 8 Swings
Wednesday
Midweek Madness
Part A
12 Minutes for quality
10 Russian KBS
10 Goblet squats
100m DB Farmers Carry
EMOM x25
5 burpees + 5 thrusters
*men start at 40kg and every 4min add 5-10kg to the barbell, women start at 30kg and every 4min add 5kg to the barbell There is no rest, you add the weight in the remainder of the minute if you reach your highes weight work back down and continue for remainder of time
Strength and Conditioning
Block A
Front squat x 10
DB bent over row x 12
Box support hold x 30 s
Block B
DB Bench press x 10
FFE Split squat x 10 (each leg)
Hanging knee raise x 10
Capacity
10 Minutes
12 Cals
8 Down Ups
8 Tuck Ups
Thursday
Fortifit
Every 90s x5
RDL x5
Every 3 minutes x4
Strict Press x5
12-15 Kipping Pull-ups/progression
WOD
For Time
30 cals
Then 4 rds
15 T2B
15 Front Squats (95/65)
Then: 30 cals
Strength and Conditioning
EMOM 12
1) Reverse Lunges x 8EL
2) DB Push Press x15
3) Cals x40s
EMOM x15
1) KB swings x 40s
2) Wallball shots x 40s
3) Skipping x 40 secs
Capacity
Team of 3
10 Minute AMRAP
40 Synchronised Sit-ups
60 Down Ups
40 Synchronised Plate GTOH
Team Fortitude Barbell
Snatch 87% – 93% 1r x 3s
Complex
Power + Hang Clean + Split Jerk
No misses x4s
Pause Clean Pull 2s at knee 3r x 3s
Heavy Triple Front Squat 3s pause r1
-15% 3r Front Squat
Plate Push Ups x10r
Prone Rows x12
Weighted Plank 45-60s X3 rounds
Friday
Fortifit
12 minute AMRAP
6 Ring Dips
12 DB RDLS
16 Tuck Ups
WOD
Every 3min x18min (6 rounds)
Run 200m
6 hang power snatches 50/35
4 bar muscle ups/8 pull-ups/12 ring rows
Strength and Conditioning
Block A
Deadlift x 10
Seated overhead DB press x 12
Banded bridges x 15
Block B
Bench press x 10
DB Prone Row x10
KB Pullover x12
Capacity
coaches pick
Saturday
Team Fortitude Barbell
Heavy Single Snatch
Heavy Single Clean & Jerk
3 Rounds
Back Squat x3
Vertical Pull x 10r
Ring Knee to Chest x10r
Alternate V Ups x16
Team WOD
35 minute timer
Part A
6 rounds
30 DB Thrusters
30 Pull-ups
30 Burpees
200m Med ball run together
Part B For time
450 Double Unders
300 Wall Balls
150 Cals
