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Week Commencing 18/02/19

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

Every 60s x8

OHS rep work x5

Advanced kip swing work /Kipping pull up volume accumulation x6-12

WOD

Part A

7 minute AMRAP

12 Cals

12 DB Snatches

12 KBS

rest 30s

Part B

7 Minute AMRAP

5 CTB Pull-ups/10 kipping pull-ups

10 Push-ups

30 Double Unders

Strength and Conditioning

Block A

12 Minutes:

Tempo back squats x 6 (3010)

Banded supinated row x 15

Mountain climber x 20

Block B

10 Minutes:

Push press x 8

DB lunge x 10 EL

Side plank x 20-30 s (each side)

Capacity

60 seconds WORK / 30 seconds REST x 6

(3 each):

A) Skipping

B) Calories

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, power jerk

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

Or Pull to extension & hang Snatch high pull 3r x 4s

Accessory 4 rds

10 pull up

10 incline bench press

60s weighted plank

10 goblet reverse lunge EL

Tuesday

Fortifit

Every 90s x8

6-6-5-5 Deadlift

8-8-6-6 Standing DB Strict Press

WOD

Pairs 16 Minutes

12 Synchro Hang Power Cleans

24 Bar Hop Burpees

12 Synchro KBS

36 Wall Balls

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 8

KB pullover x 12

Face pulls x 12

Block B

10 Minutes:

Pushups x 10-12

Ring Rows x12

Banded bridges x 15

Capacity

90s work 30s rest

A) 50m F Carry + 10 Plate GTOH + Max Down ups in remaining time

B) AMRAP 8 Cals 8 Air Squats

Wednesday

Fortifit

EMOM x10

8/6cal + 6-10 T2B

Rest 2 mins

EMOM x10

8/6cal + 6-10 pull ups

rest 2 minutes

EMOM x10

20s Double Unders + 20s Down Ups

Strength and Conditioning

Block A

12 Minutes:

Front squats x 8

DB Floor Press x 8

Box Support Hold x 30-45 s

Block B

10 Minutes:

Pull-up (banded) x 10

FFE Split squats  x 8 (each leg)

Bent Hollow Hold x 45-60s

Capacity

10 Minute AMRAP:

Down-ups x 5

Calories x 10

Slams x 15

Thursday

Fortifit

Every 90s x8

1 Snatch Pull to knee, 1 Snatch Pull to hip, 1 Snatch

THEN 3 rounds

5 Snatch Deadlift

30-60s Side plank (each side)

WOD

AMRAP in 7 minutes

3 Clean-and-Jerks (60/42.5)

3 Toes-to-Bars

6 Clean-and-Jerks (60/42.5)

6 Toes-to-Bars

9 Clean-and-Jerks (60/42.5)

9 Toes-to-Bars

12 Clean-and-Jerks (60/42.5)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

Strength and Conditioning

Block A

10 Minutes:

Barbell Strict Press x 10

Banded Hip Thrusts x 15

DB Bent over row x 8-10

Block B

Pairs 10 minutes

6 Synchronised KBS

8 Synchronised Plate GTOH

12 Partner Burpee Wall Ball throws

Capacity

Teams of 3

300m F Carry

10 synchro down ups

90 Wall Balls

10 synchro down ups

200m run together/30 cals

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 x1 4s

1 Clean + 1 jerk 75-85% + if it feels good x4s

Clean pull to extension and hang high pull 3r 4s

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

-15% and then 3s no pause

Accessory 3 rds

5 Sotts press

10 snatch grip pendlay rows

10+10 FFE split squats

Friday

Fortifit

WOD

Open workout 19.1

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8

DB Chest Supported row x 12

Monster Walks x 45 s

Block B

10 Minutes:

Bench press x 8

Farmer carry x 50 m

KB pullover x 12

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Deadlift + Snatch – Build to heavy set

Clean Deadlift + Clean + Jerk – Build to heavy set

Back squat 3RM

Accessory

3rds

10 pull up

10 bench press

60s weighted plank

10 goblet reverse lunge

Team WOD

Team “Morrison” – Teams of 3

120-90-60-30

Wall Balls

200m run together

Box Jumps (24/20″)

30 Synchronised Air Squats

Kettlebell Swings (24/16 kg)

20 Synchronised Down Ups

Max Cals in remaining time

 

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