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Week commencing 29/04/19

Monday

Fortifit

Every 3 minutes x5

6 T+G Power Snatch 60-70%

5-10 pull ups

8-12 Burpees to plate

WOD

4 RFT

400m Run

15 KBS

15 sandbag Squats

15 Cals

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 12 / Plank x 30-60 secs / Pallof hold x 30 secs

Block B

10 Minutes:

Floor press x 12 / Reverse lunge x 10 (each side) / KB pendlay row x 12

Capacity

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

: A) Calories

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

Team Fortitude Barbell

3 High hang snatch + 3 over head squats 6s

3 Clean + 1 front squat =1r x 4s

Split jerk with 2 sec pause in dip – bolt up right + 2 pause in receive – perfect balance in split position

4 rds

100m 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 6

(B) DB Bent Over Row x10

WOD

Team of 3 15 minutes

30 TTB

30 Power Cleans 40/30

30 Cals

30 STOH

1 Team member must always be holding a Heavy Dball – 20 Synchro burpees for any dropped balls

Strength and Conditioning

Block A

12 Minutes:

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

Block B

10 Minutes:

Inverted row x 12 / Step-ups x 10 (each leg) / Plank x 30 secs

Capacity

40 s WORK / 20 s REST x 10

A) Skipping

B) Calories

Wednesday

Fortifit

WOD

5 RFT:

400 m run + three rounds of

“cindy” (5 pullups, 10 pushups, 15 squats)

Strength and Conditioning

Block A

10 Minutes:

Strict press x 12 / FFE split squat x 12 (each leg) / Deadbug x 20

Block B

10 Minutes:

Sumo deadlift x 12 / Banded pullups x 12 / Birddog x 5 (each side)

Capacity

12 Minute AMRAP:

Calories x 10

KB swing x 15

Run x 200 m

Thursday

Fortifit

4 Min EMOM:

(A) Kip swings x 6-8

(B) Extension to hollow on floor x 8-10.

10 Minute block:

Kipping or Strict pullups x 5-12

Handstand walk or hold practice x 30-60 secs

Deadbugs x 20

WOD

5 Rounds for Time

7 Bar Muscle-Ups/14 Pull-ups/20 Kip Swings or Ring Rows

7 Dumbbell Squat Clean Thrusters (2×22.5/15)

200m Run

Strength and Conditioning

Block A

12 Minutes:

Back squat x 12 / DB floor press x 12 / Monster walks x 45 secs

Block B

40 s ON / 20 s OFF x 9

A) Straight arm hold / plank

B) Slams

C) Down-ups

Capacity

12 minute EMOM:

A) Calories x 40 s

B) KB swings x 12-15

C) DB press x 12-15

Team Fortitude Barbell

Hang snatch 2 OHS 2 x3s

Clean+ front squat 2, jerk 2 x 3s

Strict press + front rack split squats +pendlay rows

4s Rest 90s/2.00 between sets

4rds

KBS 15

Single leg throws 10

Bent hollow rocks

Plate Push ups

Friday

Fortifit

WOD

6 Rounds for Time

24/17 Cals

21 Wall Ball Shots

16 Dumbbell Snatches

12 Burpees

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 12 / Side plank x 20-30 secs (each side) / Banded bridges x 15

Block B

10 Minutes:

Bench press x 12 / SA DB row x 10 (each arm) / Deadbug x 20

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Time constraint Every 90s working up to heavy set 8 intervals

Clean pull 2 + low hang clean + jerk

Snatch pull 2 + low hang snatch + OHS pause

snatch pulls 5r X3s

Back squats heavy set of 8

– 20% 3s 8r

4rds

10 sotts press

10+10 single leg hip thrusts

20 alternate v ups

16 KBS

TEAM WOD

Team Of 3

3×14 minute AMRAPS

1 minute rest between AMRAPS

AMRAP 1

800m  Team Run check in

30 DB Hang Cleans 20/15

30  Burpee to plate

24 DB Thrusters 20/15

AMRAP 2

60 Cal Assault bike or 1000m Row check in 

12 Synchronised Plate GTOH 20/15

30 Toes To Bar

30 Wall Balls

AMRAP 3

60 Cal ski Erg check in

300m Dball Carry 35/25 (Front rack carry only)

30 Front Squats 42.5/30

90 Double Unders

 

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