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Week Commencing 11/02/19

Monday

Fortifit

EMOM x6

Banded overhead press + overhead squat x 5-8 reps

Kip swing mechanics and key positions – PVC extension + hollow on floor x8-10

EMOM x6

OHS rep work x6-8

Advanced kip swing work /Kipping pull up volume accumulation x6-10

WOD

AMRAP 16 Minutes:

Pull up x 6

Calories x 9

Air squats x 12

Run x 200 m

Strength and Conditioning

Block A

12 Minutes:

Back squat x 3

Banded supinated row x15

Bent hollow hold x60s

Block B

10 Minutes:

Strict press x 3

FFE split squat x 6 (each leg)

Plank x 30-60 s

Capacity

Pairs – 10 minutes

60 Single Skips

60 Cals

40 Sandbag to shoulder

 

Team Fortitude Barbell

Warm up complex

3rds x 3 reps of each

Muscle snatch into over head squat

Barski snatch

Greek Power Snatch

Snatch 75-85% 3r 4s

Clean complex by feel Power clean 1 , BTK clean 2, front squat 1, power jerk

2 snatch push press + 2 OHS 4s work up to a heavy set

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

3 rds of

8+8 Front rack barbell split squat

10 Barbell push press

20 plated deadbugs

Tuesday

Fortifit

Every 90s x8

10-8-6-5 Deadlift

10-8-8-8 Standing DB Strict Press

WOD

21-15-9 Double Unders + Press-ups

rest 90s

15-12-9 KB swing + Burpees

rest 90s

12-9-6 Devil press + Calories

Strength and Conditioning

Block A

12 Minutes

Sumo Deadlift x 3-3-3-3-3

KB pullover x 12

Face pulls x 12

Block B

8 Minutes

DB bench press x 3-5

Banded Deadbugs x20

Plank rocks x 20-30

Capacity

10 minutes

12 KBS

16 Cals

24 Plate GTOH

Wednesday

Fortifit

Every 90 s x 8:

Round 1-2 Power clean x 5

Round 3-4 Power clean x 3

Round 5-6 Power clean x 2

Rounds 7-8 Power clean x 1

“The Chief” AMRAP in 3 minutes:

3 Power Cleans (61/43), 6 Push Ups, 9 Air Squats.

Rest 1 Minute

– Repeat 5 Times.

Strength and Conditioning

Block A

12 Minutes

Double KB front squats x 5-8

Pull-up (banded) x 10

Box Support Hold x30-45s

Block B

10 Minutes

Overhead DB press x 5-8

DB reverse lunge x 6 (each leg)

Side Plank x20-30s each side

Capacity

 

Thursday

Fortifit

Every 90s x8:

1 Snatch Pull to knee, 1 Snatch Pull to hip, 1 Snatch + Overhead squat

THEN 3 rounds:

5 Snatch Balance

30-60s Side plank (each side)

WOD

AMRAP in 12 minutes

2 Rounds of: 10 Dumbbell Lunges (22.5kg/15kg) 16 Toe-to-Bars 8 Dumbbell Power Cleans (22.5kg/15kg)

Then,

2 Rounds of: 10 Dumbbell Lunges (22.5kg/15kg) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (22.5kg/15kg)

Strength and Conditioning

Block A

10 min

1) Floor press x 4-6

2) Banded Hip Thrusts x 15

3) DB Bent over row x 6-8

Block B

10 minutes – Pairs

10 Sycnhro Goblet squats

6 Synchro Down Ups

10 Synchro Tuck Ups

Capacity

Teams of 3 – 12 minutes

60 Wall Balls

8 Synchronised Plate GTOH

60 cals

12 Synchronised DB snatches

60 Down Ups

Team Fortitude Barbell

Warm up 3rds Muscle snatch into over head squat Barski snatch

Greek power snatch Positional snatch complex by feel Pull to extension, Hang snatch BTK ,Snatch x2 3s

2 Cleans + 2 jerk 75-85% x4s

Clean pull to extension and hang high pull 4r 4s

Or 5 rep max front squat rep 1 paused for 3s

-15% and then 4s no pause

3 rds

5 Sotts press

5 muscles snatches

10 snatch grip pendlay rows

10+10 FFE split squats

Friday

Fortifit

EMOMx5 Prone Handstand hold x15-20s

EMOM x5

30s Wall Climb Hold/HS Hold

3 rounds

5-8 strict HSPU/negatives/Strict Push ups /w 60s Lying Leg lowering

WOD

12 Min AMRAP

12 OHS 35/25

9 TTB

200m run

Strength and Conditioning

Block A

Deadlift x 3-3-3-3

T’s W’s x8 each

Monster Walks x45s

Block B

Bench press x 3-3-3-3

KB Prone row x8

Plated Deadbugs x20

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Warm up complex

3rds Muscle snatch into over head squat Barski snatch

Greek power snatch Snatch 75-85% ++ if it feels good 3r 4s

Clean complex by feel Power clean 1 , BTK clean 1, front squat 1, power jerk

1 1 snatch push press + 3 OHS 4s work up to a heavyset

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

Accessory 4 rds

10 pull up

10 incline bench press

60s weighted plank

10 goblet reverse lunge EL

Team WOD

Team of 4

Part A – 14 minutes Alt Exercises (2 work: 2 rest)

3 Synchro Squat Clean Thrusters 50/35

6 Synchro Burpees

9 Synchro Sit-us

Straight into Part B – 14 minutes  Alt Exercises

8 Synchro Hang Power Cleans 50/35

12 Synchro KBS

12 Synchro Tuck ups

Straight into Part C – 14 minutes Alt Exercises

8 Synchro STOH

10  Synchro DB Power Cleans 22.5/15

8 Synchro DB Front Squats 22.5/15

 

 

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