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Week Commencing 14 / 01 / 19

Monday

Fortifit

Every 90s x10

1- 5 Power snatches

2- 6-12 TTB

WOD

Part A

21-15-9 Power Snatch Burpee

straight into

21-15-9 Cals TTB

Strength and Conditioning

Block A

12 Minutes:

Back squat x 8

DB bent over row x 10

KB pullover x 12

Block B

10 Minutes:

Strict press x 8

Walking lunge x 2L

Tuck-ups x 12

Capacity

10 Min AMRAP:

10 Calories,

10 Slams,

10 Plate GTOH

Team Fortitude Barbell

Barski snatch 3r 5s

Positional snatch complex by feel Power snatch, OHS, hang snatch BTK x6s

3 Cleans + 1 jerk 65-75% x5s 3% increase on last weeks best set

Clean pull to extension and hang pull 6r 4s

5 reps max front squat rep 1 paused for 3s

4rds

5 front squats no pause

12 DB strict press

12 Ring rows

70s bent hollow hold

Tuesday

Fortifit

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

WOD

15 minutes Pairs Round for round

6 Power clean and Jerks

12 Wall Balls

10/8 Cals

Strength and Conditioning

Block A

12 Minutes:

Sumo Deadlift x 8

Monster walks x 45 secs

Plank (or straight arm hold) x 30-60 secs

Block B

10 Minutes:

DB bench press x 8

Farmers carry x 50m

Bent hollow hold x 30-60 secs

Capacity

Team of 3

150 Cals for time

Wednesday

Fortifit

Kip swing work + handstand holds/Wall walks

WOD

Pairs

mins 0-10

Accumulate 60 Pull-ups then AMRAP

20 Sandbag to shoulder

20 DB Thrusters

Mins 10-20 Accumulate 400m Farmers Carry together then AMRAP

20 cal bike

40 double unders

Mins 20-30 Accumulate 60 HSPU then AMRAP

20 KB Swings

20 burpees

Strength and Conditioning

Block A

12 Minutes:

Double KB front squat x 8

Inverted row x 10

Push ups x10

Block B

12 Minute EMOM

KB swings x 15

DB push press x 15

Hanging Knee Raises x10-15

Capacity

40 s WORK / 20 s REST x 4 (4 of each):

A) Sandbag to shoulder

B) Calories

Thursday

Fortifit

E2MOM x8

1 Clean Pull + 2 Cleans

WOD

5 rounds 2:30 on 1:00 rest

5 Cleans

5 Front Squats

10 Tuck Ups

Strength and Conditioning

Block A

10 min

Floor press x 8

Banded bridges x 15

Single Arm DB Row x8 EA

Block B

12 min EMOM

Db snatch x16

Tuck ups x10-12

Skipping x 40 secs

Capacity

Team of 3

10 minutes

60 Wall Balls

10 Synchro down ups

60 Cals

10 Plate GTOH

Team Fortitude Barbell

Snatch 70-80% 3r 5s

Clean complex by feel Power clean 2 ,front squat 2, power jerk 2 -3s hold

3 snatch push press + OHS 4s work up to a heavyset

Pull to extension & hang Snatch high pull 6r x 4s

4 rds

12 pull up

12 Plate Push up

60s weighted plank

20 farmer carry walking lunge

Friday

Fortifit

Every 2 minutes x5

5-10 Strict Pull-ups + 5-10 Ring Dips

3 rounds

10 Barbell Strict Press

10 DB RDL

20 Banded Deadbugs

WOD

Open workout 15.3 adapted

Pairs 14 minutes

14 Muscle Ups/20 Ring Rows + 20 Push ups

50 Wall Balls

100 Double Unders

Strength and Conditioning

Block A

12 minutes

Deadlift x 8

KB Pull Overs 12

Face pulls x12

Block B

Bench press x 10

KB Prone row x8

Stradle 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 Heavy double decrease by 20% 2r 3s

Clean/ snatch deadlift 6r x 4s

Back squat 5rm 3s pause r1

-15% and

4rds

5 Back squat

12 pull ups

12 DB bench

20 alternate V’s

Team WOD

Team of 3

10 rounds each for time

12/9 Cals

9 Thursters 40/30,

6 Bar Hop burpees

1 person works 2 people rest

scale reps to ensure fast pace maintained

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