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Week Commencing 11/03/19

Monday

Fortifit

AMRAP A: 10 minutes

8+ Strict Pull-ups

8+ Strict Box Dips

20-30s Side Plank

AMRAP B: 8 minutes

12 DB Chest Supported Row

15 Push ups

10 Reaching Sit-ups

WOD

4RFT

5 BMU

20 DB Snatches 22.5/15

20/15 Cals

Strength and Conditioning

Block A

12 Minutes:

Tempo back squats x 5 (3010)

SA DB row x 10

Banded bridges x 15

Block B

10 Minutes:

Push press x 8

FFE split squat x 10 (each side)

Plank x 30-60 s

Capacity

40 seconds WORK / 20 seconds REST x 9 (3 each):

A) Plate GTOH B) Calories C) Skipping

Team Fortitude Barbell

Warm up complex 3rds of 3r each

Muscle snatch into over head squat Barski snatch Greek power snatch

Snatch 78% -87% 2r 3s

Clean Pull + Clean & Jerk  4×1

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

Snatch pull 3r x 3s

Accessory 3 rds

10 pull up

10 incline bench press

60s weighted plank

10 goblet reverse lunge EL

Tuesday

Fortifit

AMRAP A:

10 minutes

6-8 Strict HSPU

12 Hanging Knee Raises/Leg Raises /

Max Chin over the bar hold

AMRAP B

10 minutes

30s HS Hold/HS Walk Practice

15 Banded Pull-aparts EA

60s Bent Hollow Hold

WOD

4 Rounds for Time (with a Partner)

8 Man Makers / Partner completes Plank Hold

20 Deadlifts 70% /  Partner completes Wall Sit

24 One-Arm Dumbbell Thrusters /  Partner completes Sit ups

Cash out: 500 Double-Unders

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 8

Banded deadbugs x 20

YTWs x 5 (of each)

Block B

10 Minutes:

Pushups x 8-12

Monster walks x 45 s

Single arm Overhead Carry x50m EA

Capacity

90s on 30s off x6

1- 8/6 cals + 8 Down ups

2- 12 Plate GTOH + 12 Tuck ups

Wednesday

Fortifit

For Time

“The Don”

66 Deadlifts (5035kg)

66 Box Jump (24/20 in)

66 Kettlebell swings (24/16)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (25/15 lb)

66 Wall Balls

66 Burpees

66 Double-Unders

Strength and Conditioning

Block A

12 Minutes:

Front squats x 6

SA DB row x 12

Banded Good Morning x15

Block B

10 Minutes:

Banded pullups x 8-12

DB lunge x 8 EL

Side plank x 20-30 s each side

Capacity

10 Minute AMRAP:

Plate GTOH x 10

KB swings x 10

Cals x10

Skips x 30

Thursday

Fortifit

3 rounds Segment Power Snatch + OHS (x3)

Every 90s x6 – 2 snatches 60-85%

WOD

4RFT

12 TTB

12 BBJ

18/12 Cals

36 Double Unders

Strength and Conditioning

Block A

10 Minutes:

DB Bench press x8

Banded Hip Thrusts x 15

Inverted row x 8-12

Block B

Pairs 10 minutes

10 Burpee Wall Ball throws

15 Synchronised Plate GTOH

20 Hanging Knee Raises

200m run/row/ski together

Capacity

Pairs 10 minutes

40 Sandbag to shoulder

80 Skips

40 DB Thrusters

200m Farmers Carry

Max cals in remaining time

Team Fortitude Barbell

Warm up 3rds Pull to power pos Muscle snatch into over head squat

Barski snatch Greek power snatch

Hang Snatch + Snatch 4×1

1 Clean + 1 jerk 77%-87% + if it feels good x3s

Clean pull 3r 3s

3 rep max front squat

-15% and then

Accessory 3rds

3 front squats

10 Ab roll outs

8 plate push ups

Friday

Fortifit

WOD

Open workout 19.4

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8

Palof hold x 30 secs

Wall Slides x16

Block B

10 Minutes:

Bench press x 8

Banded bridges x 15

Deadbugs x20

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 4

40 minute timer

Part A

2 work 2 rest

3RFT

40 CTB Pull-ups/40 Thrusters

40 Burpees to rig/40 KBS

40 Air Squats/40 Plate GTOH

Part B

2 work 2 rest

4RFT

400m Farmers Carry/40 Hang Power Cleans

400m run/40 Sit-ups

40 Double Unders/40 STOH

Any remaining time Team performs Max Cal Bike and Max Squat Cleans

 

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