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Week Commencing 31/12/18

Monday

Fortifit

Team WOD

Strength and Conditioning

Block A

Back squat x 12

Banded bridges x 15

Plated deadbugs x 20

Block B

Strict press x 12

DB bent over row x 10

Plank rocks x 20

Capacity

40 Secs WORK  20 Secs REST x 5:

A) Calories

B) Skipping

Tuesday

Closed For New Years Day

Wednesday

6 minute EMOM:

3 Hang power clean + 3 push press

WOD

DT: 5 Rounds for time:

12 Deadlifts, 9 Hang power cleans, 6 Push jerks (70 / 48 kg)

Strength and Conditioning

Block A

E2MOM x 6:

A) 1:20-1:30 Max calories

B) DB Push press x 15

KB swings x 15

Block B

Capacity

10 minutes:

Palof press x 10 (each side)

Goblet squats x 10

KB pullover x 10

Thursday

Fortifit

Every 2 minutes x5

5-10 Strict Pull-ups

5-10 Tempo Push Ups

3 rounds

10 Strict Hanging Knee/Leg Raises

30s Straight arm hold

10 Floor slides

WOD

12 Min AMRAP

30 Cal buy in:

10 Burpee to bar

10 KB swing

20 Double Unders

Strength and Conditioning

Block A

In groups of 3: 2 Min WORK / 1 min rest x 4:

A) Calories B) Slams

Block B

In groups of 3: 2 Min WORK / 1 min rest x 4:

A) Skipping B) Wallball shots

Capacity

10 minutes:

DB overhead press x 10

Ring row x 10

Banded bridges x 15

Team Fortitude Barbell

Barski snatch 3r 5s

Positional snatch complex by feel Pull to extension, Hang snatch BTK ,Snatch x5s

3 Cleans + 1 jerk 65-75% x5s

Clean pull to extension and hang pull 6r 4s

5 reps max front squat rep 1 paused for 3s

-15% and then Accessory

4rds

5 front squats no pause

12 DB 6 strict

, 6 push press

15 ring rows

60s bent hollow hold

Friday

Fortifit

Power clean + Power clean + Clean 1-1-1-1-1-1 Increase load each set

WOD

21-15-9

Power clean + Ring dips + Calories

Strength and Conditioning

Block A

Deadlift x 12

KB pullover x 12

Banded bridges x 15

Block B

Bench press x 12

Walking lunge x 20 m

Tuck-up x 10

Capacity

coaches pick

Saturday

Team Fortitude Barbell

Snatch Heavy double decrease by 20% 2r 3s

1 Clean and 2 Jerk Heavy double decrease by 20% 2r 3s

Clean/ snatch deadlift 6r x 4s

Back squat 5rm 3s pause r1

-15% and then Accessory 4rds

5 Back squat

12 pull ups

12 DB bench

20 alternate V’s

Team WOD

Teams of 3:

400m run together

90 wall balls

60 DB snatch

30 Burpee box jump over

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