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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

 

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