fbpx

Week Commencing 28/01/19

Monday

Fortifit

(A) 8 Minute EMOM:

Minutes 1-2 – Power snatches x 4

Minutes 3-4 – Power snatches x 3

Minutes 5-6 –  Power snatches x 2;

Minutes 7-8 – Power snatch x 1

(B) 2 Rounds:

1 Submax effort TTB

1 max effort TTB

WOD

16 minute AMRAP (In pairs – YGIG format)

50% Max effort TTB

30 Double Unders,

10 Burpees

Strength and Conditioning

Block A

12 Minutes:

Back squat x 5

Chest Supported Row x 10

Monster walks x 45 secs

Block B

10 Minutes:

Strict press x 5

Reverse lunge x 8 (each leg)

Tuckups x 12

Capacity

Pairs

10 minutes

30 Plate GTOH

30 Sandbag Squats

30 Cals

Team Fortitude Barbell

Barski snatch 3r 5s

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

3 Cleans + 1 jerk 70-80% x5s increase on last weeks best set .

Clean pull to extension and hang pull 5r 4s

5 reps max front squat rep 1 paused for 3s

-15% and then Accessory

4rds

5 front squats no pause

DB Strict press x8 + 4 push press

12 Ring rows

70s bent hollow hold

Tuesday

Fortifit

(A) 1 Push press, 1 Push jerk, 1 Split jerk – 5 technically sound sets (10 Minutes)

(B) 3 rounds: 10 Banded pull-aparts, 30 secs side plank ES

WOD

Every 90 seconds x 8 (4 of each)

(A) 10 STOH + 10 KBS

(B) 200 m run

Strength and Conditioning

Block A

12 Minutes:

Sumo Deadlift x 5

Banded bridges x 15

Hanging Knee Raises x10-15

Block B

8 Minutes:

DB Bench Press x 5

Farmers carry x 50m

KB pullover x 12

Capacity

2 mins on 30s off (x5)

10/8 Cals

12 Slam Balls

8 Down ups

12 Ring Rows

Wednesday

Fortifit

(A) 10 Minute AMRAP:

30 Double unders

15 GTOH (35/25)

3 Minutes rest…

(B) 10 Minute AMRAP:

8 DB Power cleans  22.5/15

8 DB Front squat

10 Calories

Strength and Conditioning

Block A

12 Minutes:

Double KB front squats x 5

Inverted row x 8-10

Plank x 30 – 60 secs

Block B

10 Minutes

Overhead DB press x 8

FFE split squats x 8 (each leg)

Palof press x 10 (each side)

Capacity

15 min EMOM

1) Db snatch x16

2) Tuck ups x10-12

3) Skipping x 40 secs

Thursday

Fortifit

(A) Every 90 seconds x 9:

Rounds 1-3 Power clean + clean x3

Rounds 4-6 Power clean + clean x 2;

Rounds 7-9 Power clean + clean x 1

WOD

16 Minute AMRAP:

6 Devil press,

9 Handstand pushups,

12 Calories

15 Sit-ups

Strength and Conditioning

Block A

8 min:

1) Floor press x 8

2) Reverse Lunges x8 EL

3) Single Arm DB Row x8 EA

Block B

10 Minute EMOM:

KB swings x 15

Calories x 40 s

Capacity

12 Minutes

Team of 3

10 Synchronised Plate GTOH

30 Sandbag to shoulder

10 Synchro Plate GTOH

30 Cals

10 Syncrho Plate GTOH

30 Ring Rows

Team Fortitude Barbell

Snatch 70-80% 3r 5s

Clean complex by feel Power clean ,Front squat, clean & jerk -3s hold in split x5s

3 snatch push press + OHS 4s

Pull to extension & Hang Snatch high pull 5r x 4s

Accessory 4 rds

12 pull up

12 Plate Push up

60s weighted plank

20 farmer carry walking lunge

Friday

Fortifit

5 rounds

Max effort Strict Pull-ups/Ring Rows

rest 60-90s

Max effort Ring Dips/Push Ups

rest 60-90s

60s Plank hold

WOD

‘ Death Race’

5 Rounds for Time

15/10 calorie Assault Bike

10 Burpees

Strength and Conditioning

Block A

Deadlift x 5

T,W’s x10 Each

Straddle Hold x40-60s

Block B

Bench press x 5

KB Prone row x6

Lying Leg Lowering x12

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch – Heavy Double

then 3×2 – 85%

Clean and Jerk – Heavy double

then 3×2 – 85%

Back Squat 4×5

3 rounds

20 Hamstring curls

12 DB Bench Press

15 KB Pull Overs

Team WOD

Teams of 3

5 Rounds

60 Double-Unders

9 Burpee Pull-ups

Straight into

5 rounds

30 Front Squats 50/35

30 Bar Hop Burpees

5 rounds

45 Wall Balls

30 Cals

*At the start of every new workout complete 20 Synchronised KBS

 

 

Leave a Reply

%d bloggers like this: