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Week commencing 25/03/19

Monday

Fortifit

AMRAP A: 10 minutes

5-8 Tempo Strict Pull-ups / Tempo Box Dips x5-8 /Banded Pull-aparts x12

AMRAP B: 10 minutes

DB Bent Over Row x10 / Side Plank x20-40s / KB Pullover x12

WOD

EMOM x12

1- 40s KBS

2- 40s Wall ball

3- 40s Cals

4-40s Alt DB Step Ups

Strength and Conditioning

Block A

12 Minutes:

Back squats x 5 / SA DB row x 10 / Monster walks x 30 secs

Block B

10 Minutes:

Push press x 6 / FFE split squats x 8 (each side) / Plank rocks x 30-60 s

Capacity

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

A) Calories

B) DB push press x 15

Sandbag to shoulder until end of 90 seconds

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 6s

Clean complex by feel Pull to ext , BTK clean, clean & power jerk 1 4s

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

Or Pull to extension & hang Snatch high 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 /Bent HollowRocks x10-20/ Reverse Plate flies x10-15

AMRAP B 10 minutes

30s HS Hold/HS Walks/ Hanging Knee Raise / 12-16 Renegade Rows

WOD

Pairs – 12 minutes

15 Synchronised Hang Power Cleans 40/30

20 Burpees over the bar

8 Synchronised Front Squats

30 Cals

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 8 / Side plank x 20-30 secs each side / YTWs x 5 (of each)

Block B

10 Minutes:

Pushups x 8 / Ab roll outs x 10 / Farmer carry x 50 m

Capacity

10 Minute AMRAP:

Downups x 5 / Calories x 10 / DB snatch x 16

Wednesday

Fortifit

“Holleyman” 30 Rounds For Time

5 Wall Balls

3 Handstand Push-Ups

1 Power Clean (102/70)

Strength and Conditioning

Block A

10 Minutes:

Front squats x 5 / DB bent over row x 10 / Box Support Hold x 30-45 s

Block B

10 Minutes:

Banded pullups x 6-8 / Reverse goblet lunge x 8 (each side) / Palof hold x 30 s each side

Capacity

12 Minute EMOM:

A) Skipping x 40 s

B) KB swings x 10-15

C) Calories x 40 s

Thursday

Fortifit

3 rounds Segment Power Snatch + OHS (x3)

Every 90s x5 – Hang snatch + Snatch

WOD

“DURANTE CORE” 5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 8-10 / Plank x 30-60 secs / Inverted row x 8-10

Block B

15 minute EMOM:

A) Skipping x 40 s

B) Goblet squats x 12-15

C) Straight arm hold x 40 s

Capacity

60 s ON / 30 s OFF x 6:

A) Calories

B) Plate GTOH x 10

/ Downups x 10

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 BTK , Snatch x1 x5s

1 Clean + 1 jerk 77%-87% + if it feels good x6s

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

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

-15% and then Accessory 3rds

3 front squats no pause/ pulls at working weight

10 ring fall outs

8 plate push ups

Friday

Fortifit

WOD

“Coffman” For Time

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

800 meter Run

30 Push-Ups

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 5 / Side plank x 20-30 secs (each side) / Plank x 30-60 s

Block B

10 Minutes:

Bench press x 5 / SA DB row x 10 / Plank rocks x 30 – 60 secs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

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 plate push ups

12 ring rows

15 kettle pullover

Team WOD

Teams of 3

Part A

400m run then

5 rounds each for time

12 Deadlifts each (70/50)

9 Hang Power Cleans each (70/50)

6 Push Jerks each (70/50)

Part B

400m run together

3 rounds for time

60 Down ups

60 Cals

60 KBS

60 TTB

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