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Week Commencing 25/02/19

Monday

Fortifit

(A) EMOM x6

1: Banded overhead press + OHS x 6-10 reps

2: PVC extension + hollow on floor x 8-12

(B) Every 90s x5

OHS rep work – build to a heavy set of 5 over 5 sets

(C) 3 rounds /w 90s rest between rounds

Max Kipping pull ups – accumulate as may reps as possible over 3 sets

WOD

In 10 minutes… Ascending reps of OHS (25/30) KBS 24/16 + Burpees.

1,1,1,2,2,2,3,3,3,4,4,4 etc. up to 10,10,10…

in any remaining time max DU’s

Strength and Conditioning

Block A

12 Minutes:

Tempo back squats x 6 (3010) / Banded supinated row x 15 / Plank rocks x 20-30

Block B

10 Minutes:

Push press x 12 / FFE Split squat x 10 (each side) / Plank x 30-60 s (each side)

Capacity

10 minute AMRAP

15 Cals

100m Farmers carry

20 Ring Rows

Team Fortitude Barbell

Warm up complex 3rds

Muscle snatch into over head squat

Barski snatch Greek power snatch Snatch 75-85% 3r 4s

Clean complex by feel

 BTK clean 1, front squat 1, Power Jerk 1

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

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

Accessory 3rds

10 pull up

10 bench press

60s weighted plank

10 goblet reverse lunge

Tuesday

Fortifit

15 minute timer – building

5-5-3-3 Deadlift

6-6-5-5 Standing DB Strict Press

WOD

Pairs 15 minute AMRAP

200m Run together

16 Chest to bar Pull Ups

16 Burpee Box Jumps

12 Synchronised Kettlebell Swings

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 10 / Plated deadbugs x 20 / Palof hold x 30 s

Block B

10 Minutes:

Pushups x 10-12 / Monster walks x 45 s / Suitcase carry x 50 m Each arm

Capacity

Team of 3

90 Cal check in

AMRAP

10 Synchro plate GTOH

10 Synchronised Down ups

30 Slams rep for rep

Wednesday

Fortifit

Clean and Jerk drills

EMOM x5

3 Hang Power Cleans + 3 Power Jerks

EMOM x5

2 Clean and Jerks

Every 2min x20min

1 clean and jerk 80%

3 strict muscle ups/6 CTB/9Pull-ups/12 Ring rows

7 burpee box jump overs 24/20

Strength and Conditioning

Block A

12 Minutes:

Front squats x 6 / KB pendlay row x 12 / Box Support Hold x 30-45 s

Block B

10 Minutes:

Banded Pull-up x 10 / Reverse lunge (goblet) x 10 (each leg) / Side plank x 20-30 s each side

Capacity

Pairs 10 Minute AMRAP:

Down-ups x 10 / Wallball shots x 20 / Cals x 30

Thursday

Fortifit

Every 90s x10:

1 Snatch Pull to hip, 1 Snatch

WOD

‘Nancy’ 5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 10-12 / Banded Hip Thrusts x 15 / Single-arm row x 10-12 (each side)

Block B

Team of 3 – 10 minutes

12 Synchronised DB Snatches

200m Run together

30 Empty Bar Thrusters

Capacity

30 s ON / 30 s OFF x 12

: A) Skipping B) Slams C) Plank / Straight arm hold

Team Fortitude Barbell

Snatch complex by feel Hang Snatch + Snatch x1 4s

1 Clean + 1 jerk 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 Accessory 4rds

5 front squats no pause/ pulls at working weight

12 ring fall outs

2 L farmer carry

10 plate push ups

Friday

Fortifit

WOD

Open workout 19.2

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 12 / Side plank x 20-30 secs / Monster Walks x 45 s

Block B

10 Minutes:

Bench press x 12 / Farmer carry x 50 m / KB pullover x 12

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Heavy single snatch decrease by 10% 1r 2s

1 Clean and 1 Jerk Heavy single (1+1 )decrease by 10% 1r 2s

Clean/ snatch deadlift 4r x 4s

Back squat 3rm 3s pause r1

-15% and then Accessory 4rds

5 Back squat

10 Prone row

10 plate push ups

20 alternate V-ups

Team WOD

Team of 3  – 40 minutes

200 meter Plate Carry (20/15kg each)

Part A – 4 rounds each of

15 Kettlebell Swings (24/16 lb) / 10 Burpees / 5 Ground-to-Overheads (50/35)

400m run together

Part B – 4 rounds each of

5 Thrusters (50/35) 10 Cals 16 DB Snatches

200m Plate Carry (20/15kg each)

Part C – 4 rounds each

8 Chest to bar pull ups 12 Hang Power Cleans

400m run together

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