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Week Commencing 17/12/18

Monday

Fortifit

Back Squat 5-3-1

with

5 DB Floor press between sets

WOD

“Cindy” 20 Minute AMRAP:

5 Pullups

10 Pushups

15 Squats

Strength and Conditioning

Block A

Back squat x 6

Banded bridges x 15

Plated deadbugs x 20

Block B

Strict press x 6

Single arm row x 10

Straddle Hold x 45s

Capacity

10 minute AMRAP

40 skips

15 Slams

10 KB swing

Team Fortitude Barbell

Power snatch + hang snatch 3s

Clean and Jerk heavy single

Snatch pulls 3×3

Heavy triple back squat

3rds

Pendlay row 10r

Plate push up 10r

Weighted plank 50s

Tuesday

Fortifit

EMOM x 6

1-3 Hang muscle snatch + overhead squat

EMOM x 6

Hang snatch x 2 @ 70-80%

3 rounds

RDL x 8

KB pullover x 12

WOD

“Helen” 3 RFT:

400 m run

21 KB Swings (24/16)

12 Pull-ups

Strength and Conditioning

Block A

Deadlift x 6

Banded row x 15

KB pullover x 20

Block B

Pull-up x 6

Walking lunge x 25 m

Straight-arm hold x 45 s

Capacity

90s work 30s rest x6

1 – Cals

2 – 10 Wallball shots / 10 slams

Wednesday

Midweek Madness

For Time 20-18-16-12-10-8-6-4-2

Hang Power Clean,

Sandbag to shoulder,

Burpee

Cals

Strength and Conditioning

Block A

Front squat x 6

DB bent over row x 12

Box support hold x 30 s

Block B

DB Bench press x 6

Reverse lunge x 10 (each leg)

Tuck-up x 12

Capacity

10 Minutes:

10 Cals

10 Down Ups

10 DB push press

Thursday

Fortifit

Every 3 minutess x5

Deadlift x5

into

8-10 Kipping Pull-ups/progression work

WOD

EMOM x12

1-  TTB x40s

2- Burpee Box Jumps x40s

3- Cals x40s

Strength and Conditioning

Block A

12 min EMOM:

1) KB swings x 40s

2) Burpees x 40s

3) Skipping x 40 s

Block B

15 min EMOM:

1) KB sumo deadlift x 15

2) Wallball shots x 15

3) Calories 30 s

Capacity

5 rounds (10 minutes)

15 KB pullover

15 Banded bridges

10 Paloff press (each side)

Team Fortitude Barbell

Snatch heavy single

Power clean, hang clean + jerk 3s

Heavy triple front squat

3rds Vertical pull 10r

Incline DB bench 10r

DB walking lunges 10r

Alternate V up 20r

Friday

Fortifit

3 rounds

6-8 Strict Pull-ups + 8-10 Ring Dips/Push Ups

rest 90s between rounds

Every 90s x6

30-45s Box/Ring Support Hold into 12 Tuck Ups

WOD

4 RFT

15 Wall Balls

20 Sit-ups

30 DB Snatches

Strength and Conditioning

Block A

Deadlift x 6

Standing overhead DB press x 12

Banded bridges x 15

Block B

Bench press x 6

Goblet squat x 12

KB pullover x 15

Capacity

coaches pick

Saturday

Team Fortitude Barbell

Heavy Single Snatch

Heavy Single Clean & Jerk

3 Rounds

Back Squat x Heavy Double

3 rounds

Vertical Pull x 10r

DB RDL x10

Alternate V Ups x16

Team WOD

Josh’s Birthday WOD for you guys

Team of 3

40 minute AMRAP

25 OHS 30/20

25 TTB

25 DB Thrusters

25 Burpees to plate

400m run together

Every 2 minutes 1 team members performs 10/8 cals

During the Whole Workout a Sandbag must be held – 20 burpee penalty for whole team if touches the floor.

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