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Week commencing 15/04/19

Monday

Fortifit

Every 3 minutes x5

3 Power Cleans

3 Front Squat

3 STOH 70% ish

9 Burpees

200/100m run

WOD

Pairs You go i go

6 rounds each for time

8 TTB

10 DB P/Press

10/8 cals

Strength and Conditioning

Block A

12 Minutes:

Back squats x 3 / Plank x 30-45 secs / Banded bridges x 15

Block B

10 Minutes:

Push press x 3 / Reverse lunge x 6 (each side) / Curl up x 6 (each side)

Capacity

12 Minute EMOM:

A) Skipping x 40 s

B) KB swings x 10-15

C) Calories x 40 s

Team Fortitude Barbell

3 High hang snatch + 3 over head squats 5s

Clean + 2 front squat =1x 4s

EMOM 8 mins Split jerk with 2 sec pause in dip – bolt up right + 2 pause in receive

4 rds

Sled push

Single leg rotational med ball throw 10r each side

Weighted plank 30s

Tuesday

Fortifit

Every 90 seconds x 8:

(A) Back squat x 10

(B) KB pendlay row x 10

WOD

EMOM x8min

8/6 cals

5-8 power snatches 35/25kg

rest 2 minutes

3RFT

15 Plate GTOH

15 Front Squats 35/25

100m Farmers carry

Strength and Conditioning

Block A

10 Minutes:

Romanian deadlift x 5 / Side plank x 20-30 secs (each side) / Bent hollow hold x 30 secs

Block B

10 Minutes:

Pushups x 4-6 / Goblet squat x 10 / Inverted row x 10

Capacity

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

A) 6 Calories + 6 Slams

B) DB push press x 10 / Down-ups x 5 (AMRAP)

Wednesday

Fortifit

WOD

‘A Fortitude chipper’

1000m run

30 HSPU

20 KBS

10 Burpee to plate

800m run

30 Plate GTOH

20 Cals

10 TTB

400m run

30 Sit-ups

20 Sandbag Squats

10 Pull-ups

200m run

30 DB Snatches

20 Plate Lunges

10 Bar MU

Strength and Conditioning

Block A

10 Minutes:

Front squats x 3 / SA DB row x 10 / Bent Hollow Hold x45s

Block B

10 Minutes:

Banded pullups x 4-6 / FFE split squats x 8 (each leg) / Plank x 30 secs

Capacity

12 Minute AMRAP:

Slams x 10 / Calories x 10 / Run x 200 m

Thursday

Fortifit

6 Min EMOM:

(A) Kip swings x 6-8

(B) Seated banded row x 10.

10 Minute block:

Kipping or Strict pullups x 5-10

Handstand walk or hold practice x 30-60 secs

Deadbug x10-20

WOD

3 RFT

10 Power Clean and Jerk 40/30

10 Bar Hop Burpees

20 Cals

Strength and Conditioning

Block A

10 Minutes:

Standing overhead DB press x 4-6 / Birddog x 5 (each side) / Ring row x 8-10

Block B

Pairs – 10 minute AMRAP

20 Goblet Squats

20 Ring Rows

45s Straight Arm Hold together

Capacity

Team of 3

75 Cal Check in

Then AMRAP

90 skips

60 Wall Balls

30 Down Ups

Team Fortitude Barbell

Snatch high pull + High hang snatch + Snatch x5s

Low hang clean x3r x5s

Push press + power jerk + split jerk x5s

4rds

2 lengths overhead DB lunge

8 Pull ups

Bent hollow rocks

15 KBS

Friday

Fortifit

WOD

Pairs or individuals “Murph”….

Run 1 mile together,

100 Pull ups,

200 Pushups,

300 Squats (split these reps between your pair),

Run 1 mile together.

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 3 / Palof hold x 30 secs (each side) / KB pullover x 12

Block B

10 Minutes:

Bench press x 3 / DB bent over row x 8 (each arm) / Monster walks x 45 secs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Warm up approx 50% and work up appropriately to a heavy complex of

Every 90s X 8

3 snatch pulls +2 snatch

Every 90s X 8

Low hang clean + clean + front squat

Behind the neck jerk 5r x5s

Back squat 10r daily max

Then decrease by 20% 3s 10r

4rds

15 KBS

6+6 split squats

10 Plate push ups

20-30s side plank

TEAM WOD

Team of 3

30 Deadlifts (100/70 kg)

60 Power Cleans (60/40)

90 KBS 24/16

120 Wall Balls

150 Double-Unders

120 Wall balls

90 KBS

60 Power Cleans

30 Deadlifts

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