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Week commencing 20/05/19

Monday

Fortifit

12 min EMOM

A. 3 thrusters (starting light and building to heavy set of 3)

B. Kip swings x 6-10

WOD

Every 4 minutes x 5

8 thrusters (heavy -85%ish) 8-12 Pullups  400m run

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 10 / Plated deadbug x 20 / Palof hold x 30 secs

Block B

10 Minutes:

Floor press x 10 / FFE split squat x 10 (each side) / KB pendlay row x 10

Capacity

10 minute EMOM:

A) Calories x 40 s

B) DB push press x 15-20

Team Fortitude Barbell

Pause Snatch pull + pause snatch + OHS pause x2r x5s

Clean FS, clean FS , clean FS x6s Every 90s 4s

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 1 – building

(B) SA DB Row x 10

WOD

14 minutes

In pairs… You go I go…

6 BBJO,

8 KB swings,

10/8 Calories

Strength and Conditioning

Block A

12 Minutes:

Front squat x 10 / Plank x 30 – 60 secs / Banded bridge x 15

Block B

10 Minutes:

Inverted row x 10 / Standing overhead DB press x 10 / Deadbug x 20

Capacity

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

A) Calories

B) Skips x 30 / Plate GTOH x 15 (AMRAP)

Wednesday

Fortifit

For Time

20-18-16-14-12-10-8-6-4-2 Clean 50/35, Bar Hop Burpee, Cals,

200m run between each set

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

12 Minute AMRAP:

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

Thursday

Fortifit

WOD

20 RFT

1 Heavy DBall to shoulder

3 Muscle ups/6 Pull-ups/9 Ring Rows or kip swings

12 OH Plate Lunges 20/15

Strength and Conditioning

Block A

13 Minutes:

Back squat x 10 / DB bench press x 10 / DB bent over row x 10

Block B

30 s ON / 30 s OFF x 9:

A) Straight arm hold / plank

B) Sandbag over shoulder

C) DB push press

Capacity

40 s WORK / 20 s REST x 10:

A) Skipping

B) Calories

Team Fortitude Barbell

Hang snatch 2 OHS 2 x5

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

Strict press + front rack split squats +pendlay rows 4s

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-up strength work

2- 40s Plank Hold

3- 40s Cals

4- 40s Double Unders

WOD

90s work 30s rest x8 rounds

AMRAP

5 Front Squats

6-8 TTB

8 Burpees

Strength and Conditioning

Block A

12 Minutes:

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

Block B

10 Minutes:

Bench press x 10 / Single arm row x 10 (each side) / KB pullover x 12

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 of fun

10 sotts press 10+10

single leg hip thrusts

20 alternate v ups

16 KBS

TEAM WOD

For Time (Team of 3)

3000m Row/Ski

Then, 20 Rounds of:

21 Toes-to-Bars

21  Synchronised Air Squats

24 Kettlebell Swings 24/16

Then 3000m Row/Ski

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