fbpx

Week Commencing 6/05/19

Monday

Fortifit

Closed Bank Holiday

Tuesday

Fortifit

Every 90 seconds x 8:

(A) Back squat x 5

(B) Single arm row x 8-10 (each arm)

WOD

7RFT

7 DB Deadlifts

7 Db Front Squats

7 DB Push Press

7 Burpees

Strength and Conditioning

Block A

12 Minutes:

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

Block B

10 Minutes:

Inverted row x 12 / Reverse lunge x 10 (each leg) / Plank x 30 secs

Capacity

12 Minute AMRAP:

Calories x 10 / DB push press x 15 / Run x 200 m

Wednesday

Fortifit

200m run

2 Power Snatch,

200m run

4 Power Snatch

200m run

6 Power Snatch

200m run

8 Power Snatch

200m run

10 Power Snatch 50/35

WOD

3 rounds

8-10 Ring Dips

20 Banded Bridges

15 Tuck ups

200m DB Farmers Carry

Strength and Conditioning

Block A

12 Minutes:

Sumo deadlift x 12 / Banded pullups x 12 / Plated deadbug x 20

Block B

10 Minutes:

Strict press x 12 / FFE split squat x 12 (each leg) / Birddog x 5 (each side)

Capacity

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

A) Calories B) KB swing x 10 / Down-ups x 5 (AMRAP)

Thursday

Fortifit

4 Min EMOM:

(A) Kip swings x 6-8

(B) D ball x 5 (light)

12 Minute block:

Kipping or Strict pullups or Muscle up practise x 5-15 / Handstand walk or hold practice x 30-60 secs / D ball x 3 (heavy)

WOD

Ascending reps of KB swings (1, 2, 3, 4… etc. up to 10)

Descending reps of Burpees (10, 9, 8… etc. down to 1)

with 10/8 calories in between each round

Strength and Conditioning

Block A

12 Minutes:

Back squat x 12 / DB floor press x 12 / Banded bridges x 45 secs

Block B

40 s ON / 20 s OFF x 9:

A) Straight arm hold / plank B) KB swings C) Down-ups

Capacity

12 minute EMOM:

A) Calories x 40 s B) Slams x 12-15 C) DB press x 12-15

Team Fortitude Barbell

Hang snatch 2 OHS 2 x4s

Clean 2 + front squat, jerk 2 x 3s

Strict press + front rack split squats +pendlay rows 4s Rest 90s/2.00 between sets

4rds of fun

KBS 15

Single leg throws 10

Bent hollow rocks

Plate Push ups

Friday

Fortifit

4 Rounds for load with 2 minutes rest between rounds:

5 Deadlifts 5 Hang power cleans 5 Front squats 5 STOH

WOD

4RFT

30 Double Unders

100 m D ball carry

10 Bar Muscle Up

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 12 / Plank x 30-60 secs / Monster walks x 30 secs

Block B

10 Minutes:

Bench press x 12 / Bent over DB row x 10 / 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

2RFT

90 cals

45 HSPU

Straight into

2RFT

40 Double-Unders (each)

30 Chest-to-Bar Pull-Ups

45 Hang Power Snatches (40/30)

40 Synchronised Down Ups

Check out – Team 1k run

Leave a Reply

%d bloggers like this: