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Week Commencing 18/03/19

Monday

Fortifit

AMRAP A: 10 minutes

5-8 Tempo Strict Pull-ups / Tempo push ups x 5-8 /Banded Pull-aparts x12

AMRAP B: 10 minutes

8-12 Ring Dips / Side Plank x20-40s / KB Pullover x12

WOD

10 minute timer

30-20-10

Plate Lunges,

DB Snatches

200m run

between each set

any remaining time

max Double Unders

Strength and Conditioning

Block A

12 Minutes:

Back squats x 5

KB pendlay row x 10

Monster walks x 30 secs

Block B

10 Minutes:

Push press x 6-8

Goblet lunge x 8 (each side)

Plank x 30-60 s

Capacity

90 seconds WORK / 30 seconds REST x 4 (2 each):

A) Calories

B) Plate GTOH x 12 / Slams x 12

Team Fortitude Barbell

Warm up complex 3rds 3r of each Pull to power pos Muscle snatch into over head squat

Barski snatch Greek power snatch Snatch balance

Snatch 78% -87% 1r 5s

Clean complex by feel CLean Pull, Clean, Jerk 1 4s

1 snatch grip push press + 2 OHS 4s work up to a heavyset

Snatch Pull 3×3

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 /12-16 Renegade Rows/ Reverse Plate flies x10-15

AMRAP B 10 minutes

30s HS Hold/HS Walks/ Banded Deadbugs x20 / Bent HollowRocks x10-20

WOD

10 minutes Pairs

10 Synchronised Burpees

10 Synchronised DB Front Squats

30 KBS

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 6

KB pullover x 12

YTWs x 5 (of each)

Block B

10 Minutes:

Pushups x 8-10

Banded bridges x 15

Hanging Knee Raise x10

Capacity

12 Minute EMOM:

A) Wallball x 40s

B) DB snatch x x40s

C) Straight arm hold x40s

D) Calories x 40 s

Wednesday

Fortifit

10 Rounds for Time

9 Burpees

9 Box Jumps (24/20 in)

9 Thrusters (40/20 kg)

9 Toes-to-Bar

9 cals

Strength and Conditioning

Block A

12 Minutes:

Front squats x 6

SA DB row x 10

Deadbug x20

Block B

10 Minutes:

Banded pullups x 8-10

Step Ups x8 EL

Side plank x 20-30 s each side

Capacity

10 Minute AMRAP:

Farmer carry x 100 m

Calories x 10

Skips x 30

Thursday

Fortifit

3 rounds

Segment Power Snatch + OHS (x3)

Every 90s x6

Hang snatch + Snatch

WOD

14 minutes Pairs you go i go

3 BMU (6 pull-ups, 9 Ring rows)

6 BBJ

9 Cals

Strength and Conditioning

Block A

10 Minutes:

Floor Press x6

Banded Hip Thrusts x 15

Bent Hollow Hold x60s

Block B

12 minute EMOM:

A) Empty bar Thruster x30-40s

B) Hanging Knee Raises x40s

C) Slams x40s

Capacity

Team of 3 – 12 minutes

200m run together/10 cals each

30 ring rows

10 Synchronised Down ups

30 tuck ups/lying knee raises

10 Synchronised Plate GTOH

Team Fortitude Barbell

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

Barski snatch Greek power snatch Snatch balance Positional snatch complex by feel Pull to extension,

Hang snatch + Snatch x1 x5s

1 Clean + 1 jerk 77%-90% if it feels good x5s

Clean pull 3r 3s

3 rep max front squat

-15% and then Accessory 3rds

3 front squats

10 Ab-roll outs

10 plate push ups

Friday

Fortifit

WOD

Open workout 19.5

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 6

Banded Lat Pull Down x12

Plank x 30-60 s

Block B

10 Minutes:

Bench press x 6

KB pendlay row x 10

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

12 rounds each for time

9 TTB

9 Thrusters 40/30

9 Cals

partner A completes whole round, Partner B, then Partner C etc..

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