fbpx

Week Commencing 08/04/19

Monday

Fortifit

AMRAP A: 10 minutes

5-8 Tempo Strict Pull-ups / Bent hollow rocks x 10-20 / Birddog x 10 (5 on one side then the other side – hold the position when stretched out)

AMRAP B: 10 minutes

Tempo ring dips x 8-10 / Side Plank x 20-40s / KB pullover x 12

WOD

Pairs You go I go (alternate rounds). 12 Minutes:

Box jump x 10

KB swing x 10

DU’s x 30

Strength and Conditioning

Block A

12 Minutes:

Back squats x 3 / Monster walks x 30-45 secs / Birddog x 5 (each side)

Block B

10 Minutes:

Push press x 3 / FFE split squats x 10 (each side) / Bent hollow hold x 30-60 s

Capacity

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

A) Calories

B) KB swing x 10

Down-ups x 5 (AMRAP)

Team Fortitude Barbell

3 High hang snatch + 3 over head squats x4s

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

EOMOM 8 mins Split jerk with 2 sec pause in dip – bolt up right + 2 pause in receive 3r 4s

4 rds

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 / Deadbugs x 10-20 / Banded facepull x 10-15

AMRAP B 10 minutes

30s HS Hold/HS Walks/ YTW’s x 5 of each / 12-16 Renegade Rows

WOD

Team of 3

12 minute AMRAP

30 Hang Power Cleans 50/35

15 synchronised DB Snatch

30 TTB

15 Synchro Plate GTOH

30 Devils Press

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 5 / KB pullover x 12 / YTWs x 5 (of each)

Block B

10 Minutes:

Pushups x 6-8 / Side plank x 20-30 secs / Inverted row x 10

Capacity

12 Minute EMOM:

A) Skipping x 40 s

B) Goblet squats x 10-15

C) Calories x 40 s

Wednesday

Fortifit

WOD

‘Sher’ For Time

10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans (75% BW)

20-18-16-14-12-10-8-6-4-2 Reps of: Burpee Pull-Ups

30-27-24-21-18-15-12-9-6-3 Reps of: Double-Unders

Strength and Conditioning

Block A

10 Minutes:

Front squats x 3 / DB bent over row x 10 / Box Support Hold x 30-45 s

Block B

10 Minutes:

Banded pullups x 5-8 / Walking lunge x 2 lengths / Side plank x 30 s each side

Capacity

12 Minute AMRAP:

KB swing x 15 / Calories x 10 / Farmer carry x 100 m

Thursday

Fortifit

Every 90s x6

1- 8 Sandbag to shoulder

40 Double Under

2- 6-8 BBJ

10/8 cals

WOD

3 rounds /w 90s rest between rounds

8 STOH 50/35

8 TTB

400m run

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 5-8 / Birddog x 5 (each side) / Ring row x 8-10

Block B

40 s ON / 20 s OFF x 9:

A) Straight arm hold B) Slams C) Skipping

Capacity

15 minute EMOM:

A) Calories x 40 s

B) KB swings x 12-15

C) Down-ups / inchworms x 8 – 12

Team Fortitude Barbell

Snatch high pull + High hang snatch + Snatch x4s

Low hang clean x3r x4s

EOMOM 8 mins Push press + power jerk + split jerk x4s

4rds  2 lengths overhead DB lunge

8 Pull ups

Bent hollow rocks

15 KBS

Friday

Fortifit

Every 90s x5

3 Deadlifts

5-8 Kip Swings

WOD

6RFT

7 Deadlifts 100/70

14 Pull-ups

400m Run

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 3 / Palof hold x 30 secs (each side) / Birddog x 6 (each side)

Block B

10 Minutes:

Bench press x 3 / SA DB row x 8 (each arm) / Banded bridges x 15

Capacity

Coaches pick

Saturday

Team Fortitude Easter Throwdown

Leave a Reply

%d bloggers like this: