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Week commencing 22/04/19

Monday

Fortifit

TEAM WOD

Team of 4

1k team run

100 Calorie Bike

100 KB Swings 24/16

100 Dball to shoulder 35/45

400m Farmers Carry

100 Cal Row

100 Wall Balls

100 Down Ups

1k Team Run

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8 / Deadbug x 10-20 / Pallof hold x 30 secs

Block B

10 Minutes:

Floor press x 8 / Walking lunge x 2 lengths (each side) / Birddog x 5 (each side)

Capacity

40 s WORK / 20 s REST x 10:

A) Skipping B) Calories

Tuesday

Fortifit

Every 90 seconds x 8:

(A) Back squat x 8

(B) SA DB row x 10

WOD

AMRAP (with a Partner) in 20 minutes

Partner completes a 500 meter Run

While other partner

AMRAPS

10 Pull-Ups

10 Thrusters 40/30

10 Heavy Dball to sholder

Strength and Conditioning

Block A

12 Minutes:

Front squat x 8 / Side plank x 20-30 secs (each side) / Overhead DB press x 12

Block B

10 Minutes:

Inverted row x 8 / FFE split squat x 10 (each leg) / Plank x 30 secs

Capacity

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

A) Calories B) KB swings x 10 / Sandbag to shoulder x 5 (AMRAP)

Wednesday

Fortifit

WOD

“Adrian” 7 Rounds For Time

3 Forward Rolls

5 Wall Climbs

7 Toes-to-Bar

9 Box Jumps

Strength and Conditioning

Block A

10 Minutes:

Strict press x 8 / Step-ups x 8 (each leg) / KB pullover x 12

Block B

10 Minutes:

Ring row x 8 / Double sumo KB deadlift x 8 / 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 / KB Pull Over x12

WOD

5RFT

8 Burpee Pull-ups

16 Plate Lunges

20 Plate GTOH

Strength and Conditioning

Block A

10 Minutes:

Back squat x 8 / Birddog x 5 (each side) / DB bent over row x 10

Block B

40 s ON / 20 s OFF x 9:

A) Straight arm hold

B) Calories

C) Skipping

Capacity

15 minute EMOM:

A) Slams x 40 s

B) KB swings x 12-15

C) Down-ups / inchworms x 8 – 12

Team Fortitude Barbell

Snatch 70-80% 3r 5s

Clean complex by feel Power clean 2 front squat 2 power jerk 2 -3s hold x5s

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

Pull to extension & hang Snatch high pull 6r x 4s

Accessory 4 rds

12 pull up

12 Plate Push up

60s weighted plank

20 farmer carry walking lunge

Friday

Fortifit

Every 2 minutes x6

2 Clean – 80%

5-10 HSPU

WOD

Partner Kelly 5 Rounds For Time

400 meter Run together

30 Box Jumps

30 Wall Balls

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8 / Side plank x 20-30 secs (each side) / Banded bridges x 15

Block B

10 Minutes:

Bench press x 8 / SA DB row x 10 (each arm) / Plank x 30-45 secs

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch Heavy double decrease by 20% 2r 3s

1 Clean and 2 Jerk Heavy double decrease by 20% 2r 3s

Clean/ snatch deadlift 6r x 4s

Back squat 5rm 3s pause r1

-15% and then Accessory 4rds

5 Back squat

12 pull ups

12 DB bench

20 alternate V’s

TEAM WOD

Teams of 3

2 RFT of 7 minute AMRAPS

AMRAP A

30 Tyre Flips

100m team Farmers Carry

2L Prowlers each

AMRAP B

30 Pull-ups

30 Box Jump Overs

30 Heavy Dballs

AMRAP C

30 Power Clean and Jerks,

30 Bar Hop Burpees

30 cals

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