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Week Commencing 24/12/18

Monday

Fortifit

12 Days of Christmas

Strength and Conditioning

12 Days of Christmas

Tuesday

Closed For Christmas Day

Wednesday

Team WOD

Strength and Conditioning

Block A

12 Min EMOM:

1) Devil press x 5

2) Reverse lunge x 8 (each leg)

3) Calories x 40 s

Block B

16 Min EMOM:

1) DB Push press x 15

2) KB swings x 15

3) Slams x 40s

4) Calories x 40 s

Block C

3 rounds

Plank rocks x 20

Banded bridges x 15

KB pullover x 10

Thursday

Fortifit

Every 90s x10

1- 3 Power Cleans 70%+ (No T+G)

2- 8-10 HSPU Progression work

WOD

15-12-9-6-9-12-15

Cals

TTB

Strength and Conditioning

Block A

12 min EMOM:

1) Plate GTOH x 40s

2) Burpees x 40s

3) Skipping x 40 secs

Block B

15 min EMOM:

1) DB snatch x 10 (5 each side)

2) Wallball shots x 10-15

3) Calories 40 s

Capacity

4 rounds:

15 KB Sumo deadlift

10 Palof press (each side)

Team Fortitude Barbell

Start at 50-60% Work up over 6 sets to heavy set 1 power snatch + 1 snatch every 2 mins

Start at 50-60% work up over 6 sets to heavy set 1 power clean + 1 clean every 2 mins

Start at 50-60% work up over 6 sets to heavy 1 clean + 1 front squat

Start at 50-60% work up over 6 sets to heavy set 1 power jerk + 1 split jerk every 2 mins

Accessory 4 rds
Pull ups 10
Push ups to plate 10
Weighted plank 50s
Farmer carry walking lunge 10+10

Friday

Fortifit

3 rounds

Deadlift x5 – 70%

Strict Pull-up x6-8

KB Pull-over x15

90s rest between rounds

WOD

14 Minute AMRAP

8 Cleans 50/35

12 DB P/Press

16 Tuck ups

Strength and Conditioning

Block A

Deadlift x 5

Standing overhead DB press x 10

Banded bridges x 15

Block B

Bench press x 5

Double KB squats x 10

KB pullover x 15

Capacity

coaches pick

Saturday

Team Fortitude Barbell

Start at 50-60% Work up over 6 sets to heavy 1 snatch every 2 mins

Start at 50-60% work up over 6 sets to heavy 1 clean every 2 mins

Start at 50-60% work up over 6 sets to heavy 1 clean + 1 front squat

Start at 50-60% work up over 6 sets to heavy set 1 split jerk every 2 mins

Accessory 4 rds
Pendlay row 10
Farmer carry spilt squat 10+10
Lying leg raise 10
Weighted plank 50s

Team WOD

Team of 3

4 rounds for time

30 Cals

30 Deadlifts (100/70

75 Double unders

75 Pull-ups

400 m Run together

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