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Week Commencing 04/03/19

Monday

Fortifit

AMRAP A – 12 minutes

8 Strict Pull-ups

8 Strict Box Dips

20 Hollow Rocks

AMRAP B – 10 minutes

15 Ring Rows

12 Tuck ups

45s Straight Arm Hold

WOD

Open wokrout 18.3

2 Rounds for Time

100 Double-Unders

20 Overhead Squats 50/35)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (22.5/15)

100 Double-Unders

12 Bar Muscle-Ups

Strength and Conditioning

Block A

12 Minutes:

Tempo back squats x 6

SA DB row x 12

KB pullover x 12

Block B

10 Minutes:

Push press x 10

Reverse Lunges x 20 (10 each side)

Side Plank x 30-60 s (each side)

Capacity

Pairs 10 minutes

16 KBS

16 Cals

16 Slams

Team Fortitude Barbell

Warm up complex 3rds Muscle snatch into over head squat

Barski snatch Greek power snatch

Snatch 78% -87% 2r 3s

Clean complex by feel – Clean + Power Jerk 4×1

Snatch Pull 4×3 – 100-120%

Accessory 3 rds

10 pull up

10 incline bench press

60s weighted plank

10 goblet reverse lunge EL

Tuesday

Fortifit

3 rounds Segment Power Snatch + OHS (x3)

Every 90s x6

3 snatches – choose load

WOD

12 minutes Team of 3 (2 work 1 rest)

60 Synchronised Hang Power Cleans

20 Synchronised Down Ups

60 Synchronised Front Squats

20 Synchronised DB Snatches

200m Med Ball Run together

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 10

Plated deadbugs x 20

Banded supinated row x 15

Block B

10 Minutes:

DB bench press x10

Monster walks x 45 s

Hanging Knee raises x12

Capacity

Team of 3 12 minutes

90 Wall Ball check in

Then accumulate as many calories as possible in remaining time

Every switch – 5 down ups + 8 DB Snatches

Wednesday

Fortifit

Hotshots 19 –

6 Rounds For Time

30 Air Squats

19 Power Cleans (60/42.5kg)

7 Strict Pull-Ups

400 meter Run

Strength and Conditioning

Block A

12 Minutes:

Front squats x 8

KB pendlay row x 12

Banded Pull apart x12

Block B

10 Minutes:

Banded Pull-ups/Ring support pull-ups x 10

Step ups x 10 (each leg)

Straight arm hold x45s

Capacity

10 Minute AMRAP:

Slams x 10

Wallball shots x 10

Calories x 10

Thursday

Fortifit

AMRAP A – 10 minutes

6 Strict HSPU

12 Hanging Knee Raises/Leg Raises

15 Wall Slides

AMRP B 8 minutes

Max Chin over the bar hold

10 Single Arm DB Rows EA

20 Plated Deadbugs

WOD

2 rounds for time

50 Cals

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 10

Banded Hip Thrusts x 15

Ring row x 8-12

Block B

12 minutes pairs

100 skips

20 DB thrusters

200m run/row together

Capacity

Teams of 3

60 Hanging knee raises

60 Plate GTOH

60 cal bike

60 Down ups

Team Fortitude Barbell

Warm up 3rds Muscle snatch into over head squat

Snatch complex by feel Snatch Deadlift + Snatch 4×1

1 Clean + 1 jerk 77%-87% + if it feels good x4s

Clean pull 3×3

Or 2 rep max front squat rep 1 paused for 3s

-15% and then

Accessory 3rds

3 front squats no pause

10 Ab roll outs

15 kettlebell swings

8 plate push ups

Friday

Fortifit

WOD

Open workout 19.3

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 10

Palof hold x 30 secs

Wall Slides x15

Block B

10 Minutes:

Bench press x 10

Single Arm DB Row x8 EA

KB pullover x 12

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Heavy single decrease by 10% 1r 2s

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

Clean/ snatch RDL 6r x 3s

Back squat 3rm 3s pause r1

-15% and then Accessory 3 Rds

3 Back squat

10 Pendlay row

10 plate push ups

20 alternate V’s

Team WOD

Team of 3 Alt Exercise

10 rounds each for time

3 Deadlifts each (80%)

6 TTB each

9 cals each

12 Down ups each

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