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Week Commencing 21/01/19

Monday

Fortifit

Every 90s x10

1- 3 Power snatches

2- 8-15 TTB

WOD

16 minute AMRAP

5 Unbroken T+G Power Snatches

5 OHS

10 Burpees to plate

200m Run/Row

Strength and Conditioning

Block A

12 Minutes:

Back squat x 6

Single arm DB row x 10

Banded bridges x 15

Block B

10 Minutes:

Strict press x 6

FFE split squat x 10 (each leg)

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

Capacity

30 Synchronised Partner plank rocks

10 Synchronised Sit-ups

30 Slams rep for rep

30 cals

Team Fortitude Barbell

Barski snatch 3r 5s

Positional snatch complex by feel Power snatch, hang snatch ,snatch x5s

3 Cleans + 1 jerk 70-80% x5s

Clean pull to extension and hang pull 6r 3s

5 reps max front squat rep 1 paused for 3s

-15%

4rds

5 front squats no pause

10 DB strict Press + 6 DB push press

15 Ring rows

70s bent hollow hold

Tuesday

Fortifit

1 Push Press,

2 Push Jerk

2 Split Jerk

– 5 technically sound sets

3 rounds

10 Face Pulls

20 Deadbugs

WOD

Pairs -12 minutes Alt exercises

10 Box Jump Overs

10/8 Cals

12 Wall Balls

Strength and Conditioning

Block A

12 Minutes:

Sumo Deadlift x 6

Linear monster walks x 45 secs

Plank rocks x 20

Block B

8 Minutes:

DB bench press x 6

Farmers carry x 50m

Bent hollow hold x 30-60 secs

Capacity

90s on 30s rest x8

1- 60m Farmers carry + Max down ups

2- AMRAP 8/6 cals 8 Slams

Wednesday

Fortifit

For Time

‘Tellier’

10 Burpees

10 Burpees 25 Push-Ups

10 Burpees 25 Push-Ups 50 Lunges

10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups

10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

Strength and Conditioning

Block A

10 Minutes:

Double KB front squat x 6

Inverted row x 8

Tuck up x12

Block B

12 Minute EMOM:

KB swings x 15

DB push press x 10-15

Hanging Knee Raises x10-15

Capacity

Tabata

Cals

Skipping

Thursday

Fortifit

Every 90s x8 1 Clean + 1 Hang Clean

WOD

AMRAP 20 minutes

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (22.5/15)

14/12 cals

Strength and Conditioning

Block A

8 min:

1) Floor press x 6

2) Banded bridges x 20

3) DB Chest Supported Row x10

Block B

15 min EMOM:

1) DB Thruster x8-12

2) Tuck ups x10-12

3) KB Farmer Carry Hold x40s

Capacity

Team of 3

90 Cal Check in

AMRAP

30 Sit-ups

30 Down Ups

30 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 x5s

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

5 rounds /w1-2 mins rest

5-10 Strict Pull-ups,

5-10 ring dips

60s Weighted Plank

WOD

15 Minute EMOM

1- 8-10 Pull-ups/Kip Swings

2- 12-20 Russian KBS

3- 45s Cals

Strength and Conditioning

Block A

Deadlift x6

KB Pull Overs x15

Face pulls x12

Block B

Bench press x6

KB Prone row x8

Plated Deadbugs x20

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%

4rds

5 Back squat

12 pull ups

12 DB bench

20 alternate V’s

Team WOD

Warm Up

Pairs

7 minutes

5 Alt Pigeons

5 synchro inchworms

10 synchro Air Squats

10 Blackburns

Teams of 4

45 minute timer

Part A

2 rounds

200m run together

50 Synchro HRPU

50 Synchro Sit-ups

50 Synchro Air Squats

(2 work at a time for all synchro work)

Straight into

Part B

3 rounds

40 Synchro DB snatches

40 Sycnrho Burpees to Plate

(2 work at all times for synchro work)

Part C

AMRAP remaining time

40 Power Cleans 45/32.5

40 Syncrho KB Swings

40 Pull ups

40 Sychro goblet Squats 24/16

(4 working at all times on synchro work)

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