fbpx

Week Commencing 01/04/19

Monday

Fortifit

AMRAP A: 10 minutes

6-8 Tempo Strict Pull-ups / Tempo Push ups x 8-10 / Birddog x 10 (5 on one side then the other side – hold the position when stretched out)

AMRAP B: 10 minutes

Ring Row x8-10 / Side Plank x20-40s / The curl up x6 ES

WOD

Pairs you go i go 12 minutes

6 Double KB Front Squats

8 Burpees

10 Cals

Strength and Conditioning

Block A

12 Minutes:

Back squats x 4 / DB bent over row x 10 / Deadbug x 20

Block B

10 Minutes:

Push press x 5 / Reverse lunge x 8 (each side) / Plank rocks x 30-60 s

Capacity

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

A) Calories

B) Skips x 50 / Down-ups until end of 90 seconds

Team Fortitude Barbell

3 High hang snatch + 3 over head squats x3s

Clean + 2 front squat , clean + 2 front squat, clean + 2 front squat =3r x 4s

EMOM 6 mins Split jerk with 2 sec pause in dip – bolt up right + 2 pause in receive 3r 3s

4 rds of fun

100m sled push

Single leg rotational med ball throw 10r each side

Weighted plank 30s

Tuesday

Fortifit

AMRAP A: 10 minutes

3-8 Tempo Strict HSPU / Bent Hollow Rocks x10-20 / Banded overhead press x 10-15

AMRAP B 10 minutes

30s HS Hold/HS Walks/ Wall slides x 10 / 12-16 Renegade Rows

WOD

Pairs 3RFT

20 Burpee Box jumps

30 Wall Balls

20 TTB

200m run together

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 6 / Bent hollow hold x 30 secs / YTWs x 5 (of each)

Block B

10 Minutes:

Pushups x 8 / Side plank x 20-30 secs / Ring row x 10

Capacity

10 Minute AMRAP:

DB thruster x 10

Calories x 10

Farmer carry x 100 m

Wednesday

Fortifit

AMRAP 8 –

3 Kipping Levers 8 DB Strict press (light) 10 Cals

WOD

‘Nate’ AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (32/24)

Strength and Conditioning

Block A

10 Minutes:

Front squats x 4 / SA DB 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) DB push press x 10-15

C) Calories x 40 s

Thursday

Fortifit

3 rounds 3 snatch pull 3 power snatch 3 snatch balance

Every 90s x6- Hang snatch x1

WOD

5 RFT

12 OHS 30/20

16 Down ups

20 Sit-ups

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 6-8 / Plank x 30-60 secs / Inverted row x 6-8

Block B

60 s ON / 30 s OFF x 6:

A) Calories

B) Slams x 15

Bent hollow hold until end of minute

Capacity

15 minute EMOM:

A) Calories x 40 s

B) KB swings x 12-15

C) Straight arm hold x 40 s

Team Fortitude Barbell

Snatch high pull + High hang snatch + Snatch x3s Low hang clean x3r x3s

Push press + power jerk + split jerk x3s

4rds

2 lengths overhead DB lunge

8 Pull ups

Bent hollow rocks

15 KBS

Friday

Fortifit

3 Rounds

10 Calf Raises

10 Banded Good mornings

12 Banded Overhead Press

WOD

‘Dork”

6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (24/16)

15 Burpees

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 4 / Side plank x 20-30 secs (each side) / Birddog x 6 (each side)

Block B

10 Minutes:

Bench press x 4 / KB pendlay row / Plank rocks x 30 – 60 secs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Warm up approx 50% and work up appropriately to a heavy complex of Every 90s X5 intervals 3 snatch pulls +2 snatch

Every 90s X5 intervals Low hang clean + clean + front squat

Behind the neck jerk 5r x3s

Back squat 10r daily max

– 20% 2s 10r

4rds

15 KBS

6+6 split squats

10 Plate push ups

20-30s side plank

Team WOD

Team of 4

3 rounds

2:30 minutes on 30s off

Station 1 Prowler Push (1 work 3 rest)

Station 2 Synchro KBS (2 work 2 rest)

Station 3 Synchro STOH (2 work 2 rest)

Station 4 Assault bike cals (all 4 work)

Station 5 Synchro TTB/Knee raises (2 work 2 rest)

90s-120s rest between rounds

Leave a Reply

%d bloggers like this: