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Week Commencing 07/01/18

Monday

Fortifit – Snatch/TTB focus

Emom x6 –

1- Hang Snatch high pull x8-10

2- 10-12 Kip swings

EMOM x6

1- Hang Power Snatch x10

2- 8-12 Kipping Knee Raises/ K2E

WOD

5RFT /w 60s rest between rounds

5 Power Snatch (choose load)

5-10 TTB

15/12 Calories

Strength and Conditioning

Block A

12 Minutes:

Back squat x 10

Single arm row x 10 (each arm)

KB pullover x 12

Block B

10 Minutes:

Strict press x 10

Walking lunge x 20m

Tuck-ups x 12

Capacity

40 Secs WORK  20 Secs REST x 5:

A) Calories

B) KBS

Team Fortitude Barbell

Barski snatch 3r 5s

Hang snatch  +  Low Hang Snatch x5s

2 Cleans + 1 jerk 70-80% x5s

Clean pull to extension and hang pull 4r 4s

5 reps max Front Squat

-15% and then Accessory

4rds

5 front squats

10 Pull-ups

10 DB Bench Press

60s Straddle Hold

Tuesday

Fortifit – STOH focus

3 Push Press, 2 Push Jerk 1 Split Jerk – 5 technically sound sets

WOD

15 Minutes Pairs Round for round\

8 STOH – Choose Load

12 KB Swings

8 Burpees

Strength and Conditioning

Block A

12 Minutes:

Double KB Sumo deadlift x 10

Pull-up (or variation) x 10

Plank rocks x 20

Block B

3 rounds:

Banded Deadbugs x 20

Straight-arm hold (30-60 seconds)

Capacity

E2MOM x 10 (5 of each)

A) 1:30 Max calories

B) DB Push press x 15 Slams x 15

Wednesday

Fortifit

KB Snatch work + Pull-up practice

WOD

AMRAP

Mins 0-9

8 Thrusters 50/35

200m run

Mins 9-18

15/12 cal bike

20 KB Snatch

Mins 18-27

8 Pull-ups

15 Wall Balls

Strength and Conditioning

Block A

12 Minutes:

Double KB front squat x 10

Ring row x 12

DB floor press x 12

Block B

6 Minutes:

Banded bridges x 20

Bent hollow hold x 30-60 s

Capacity

18 Min EMOM (6 of each):

A) Devil press (or inchworm) x 5-8

B) Calories x 40 seconds

C) Slams x 40 seconds

Thursday

Fortifit – Clean focus

E2MOM x6

3 Cleans – technically sound

WOD

10 Minutes Ascending reps 1-2-3-4-5 etc..

Cleans (Choose load)

20 Double Unders between each set

Strength and Conditioning

Block A

8 min:

DB Strict press x 8

Ring Row/Pull-up x 10

Plank rocks x 20

Block B

12 min EMOM:

1) Goblet Squat x 12

2) 40s Farmers Carry

3) Calories x 40 secs

Capacity

15 min EMOM:

1) Sandbag to shoulder x 12

2) Wallball shots x 15

3) Skipping x 40 secs

Team Fortitude Barbell

Barski snatch 3r 5s

Snatch Pull + Snatch + OHS x2 (x4) 60-70%

Clean + FS + Jerk 5×1 – 75-85%

Snatch Deadpulls 4×5

5rm Back Squat /3s pause rep 1

-15% and then Accessory

4rds

5 Back Squat

12 DB strict press

15 ring rows

60s bent hollow hold

Friday

Fortifit

Every 2 minutes x5

5-10 Strict Pull-ups + 5-10 Tempo Push Ups

3 rounds

10 Strict Hanging Knee/Leg Raises

60s Bent Hollow Hold

10 YTWs

WOD

10 min AMRAP

5 Strict Handstand pushups

10 Burpee Box Jump Overs

15 Calories

Strength and Conditioning

Block A

Deadlift x 10

Plated deadbugs x 20

Wall Slides x10

Block B

Bench press x 10

FFE Split Squat x8EL

Bent hollow hold x 30-60 s

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Heavy double decrease by 20% 2r 3s

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

Snatch deadlift 6r x 4s

Back squat 3rm 3s pause r1

-15% and then Accessory 4rds

5 Back squat

12 Pendlay Row

12 Push ups

20 alternate V’s

Team WOD

Teams of 4:

Accumulate 400 Wall Balls, 200 Power Cleans 50/35 400 KB swings, 200 cals,

Split work however you like 1 person works at a time

At the start of every minute, two members must complete 6 Synchro burpees

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