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Week commencing 13/05/19

Monday

Fortifit

Every 3 minutes x5

6 Clusters 60-70%

8-12 TTB

200/100m run

WOD

Pairs you go i go 5 round each

100m Dball Carry

8 BBJ

8/6 Cals

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 10 / Banded deadbug x 20 / Side plank x 20-30 secs

Block B

10 Minutes:

Floor press x 10 / Reverse lunge x 10 (each side) / DB bent over row x 10

Capacity

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

A) Calories B) Skips x 30 / Slams x 10 (AMRAP)

Team Fortitude Barbell

Pause Snatch pull + pause snatch + OHS pause x2r x4s

Clean FS, clean FS, clean FS x5s

Every 90s

5s Push press, power jerk, split jerk

4rds

Sled push

Hip thrusts

20 Pull ups

W hold?/YTW

Tuesday

Fortifit

Every 90 seconds x 8:

(A) Back squat x 3

(B) SA DB Row x 10

WOD

Pairs 2 Rounds For Time

20 Burpee Pull-ups

40 Hang Squat Cleans 50/35

60 Wall Balls

80 Cals

100 Double Unders

Strength and Conditioning

Block A

12 Minutes:

Front squat x 10 / Side plank x 20-30 secs (each side) / Banded bridge x 15

Block B

10 Minutes:

Inverted row x 10 / Forward lunge x 10 (each leg) / Deadbug x 20

Capacity

12 minute EMOM:

A) Calories x 40 s B) Slams x 12-15 C) KB swing x 12-15

Wednesday

Fortifit

WOD

‘Bubba Gump”

800m run

9 Hang Power Cleans 60/40

21 Bar Hop Burpees,

800m run

15 Hang Power Cleans 50/35

21 Bar Facing Burpees,

800m run

21 Hang Power Cleans 42.5/30

21 Bar Hop burpees

Strength and Conditioning

Block A

12 Minutes:

Sumo deadlift x 10 / Banded pullups x 10 / Birddog x 10 (5 each side)

Block B

10 Minutes:

Strict press x 10 / FFE split squat x 10 (each leg) / KB pullover x 12

Capacity

40 s WORK / 20 s REST x 10:

A) Skipping B) Calories

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

21 Front Squats 60/40,

21 KB Swings,

21 Cals

15 Front Squats,

15 KB Swings,

15 Cals

9 Front Squats,

9 KB Swings,

9 Cals

Strength and Conditioning

Block A

12 Minutes:

Back squat x 10 / DB bench press x 10 / KB Pendlay row x 10

Block B

40 s ON / 20 s OFF x 9:

A) Straight arm hold / plank B) KB swings C) DB push press

Capacity

12 Minute AMRAP:

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

Team Fortitude Barbell

Hang snatch 2 OHS 2 x5s

Clean 2 + front squat 2, jerk 2 x 3s

4rds

Strict press

front rack split squats

pendlay rows

Rest 90s/2.00

4rds of fun

KBS 15 Single leg throws

10 Bent hollow rocks

Plate Push ups 10

Friday

Fortifit

EMOM x12

1- Rope Climb ascent/Pull-ups 2- 40s

Plank Hold 3- 40s

Cals 4

10 Double KB Front Squats

WOD

5RFT

400m run

16 TTB

8 Power Cleans 60/40

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 10 / Pallof hold x 30 secs / Plank rocks x 20

Block B

10 Minutes:

Bench press x 10 / 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

60 Calorie Row,

60 Burpees,

60 Toes to Bar Run

400m together

60 Calorie bike

75 Burpees,

60 DB Push Press

Run 400m together +

20 Synchronised Goblet Squats

60 Cal ski

90 Burpees

60 OH Plate Lunges 20/15

Run 400m together +

20 Synchronised Gobet Squats +

40 Synchronised Plate GTOH

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