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Week Commencing 27/05/2019

Monday

Fortifit

EMOM x9

1- Kip Swings x12

2- Bent Hollow Rocks x15-20

3- Scapula Push Ups x10

WOD

For time

15 Cals 15 OHS, 15 KBS

13,13,15

11,11,11

etc…

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8 / Plated deadbug x 20 / Wall Slide x12

Block B

10 Minutes:

Floor press x 8 / FFE split squat x 8 (each side) / SA DB row x 8 EA

Capacity

9 minute EMOM:

A) Calories x 40 s

B) Down Ups x40s

C) Plank x40s

Team Fortitude Barbell

Pause Snatch pull + Pause snatch + OHS pause x2r x3

Clean FS, Clean FS , Clean FS x5s

Every 90s 6s working up to heavy set for the day

Push press + Power Jerk + Split Jerk

4rds

Sled push

Hip thrusts  x20

Pull ups x10

YTW 5,5,5

Tuesday

Fortifit

12 Minute AMRAP

5-12 TTB/progression work

20 Db Walking Lunge Steps

20 Banded Pull aparts

WOD

For Time:

40/30 Cals

400m Dball Carry Heavy

40/30 Cals

Strength and Conditioning

Block A

12 Minutes:

Front squat x 8 / Reverse Plate Flies x12 / Banded bridge x 15

Block B

10 Minutes:

Inverted row x 8 / Standing overhead DB press x 8 / Deadbug x 20

Capacity

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

A) 6 Cals + 9 Plate GTOH AMRAP

B) 100m F Carry + Max down Ups

Wednesday

Fortifit

Part A

3RFT

15 Clean and Jerks 42.5/30

400m Run

Straight into

Part B

3RFT

15 Box Jumps

12 Burpees

9 TTB

Straight into

Part C

3RFT

20/15 Cals

100m Farmers Carry

50 Double Unders

Strength and Conditioning

Block A

12 Minutes:

Sumo deadlift x 8 / Banded pullups x 8 / Birddog x 10 (5 each side)

Block B

10 Minutes:

Strict press x 8 / Reverse Lunge x8 (each leg) / KB pullover x 15

Capacity

12 Minute AMRAP:

Calories x 10 / Slams x 12 / KB swing x 12 / 100m DBall Carry

Thursday

Fortifit

60s on 30s off x9

A- Double Under Practice

B – Plank Hold

C- Freestnading HS Hold/HSPU work

WOD

AMRAP 18 minutes

3 Clusters 70/45

Then 2 rounds

5 push ups, 10 pull ups 15 Air Squats 30 Double Unders

Strength and Conditioning

Block A

14 Minutes:

Back squat x 8 / DB bench press x 8 / KB Pullover x12

Block B

30 s ON / 20 s OFF x 9:

A) Tuck Ups

B) Bent Hollow Hold

C) Plank

Capacity

EMOM x12

1- Wall Ball

2- Cals

3- Slams

4- Skipping

Team Fortitude Barbell

Hang snatch 2 OHS 2 x6s

Clean+ front squat, jerk x 6s – working up to heavy set

Strict Press + Front Rack Split Squats +Pendlay Rows 4s

4rds

KBS 15

Bent hollow rocks x20

2L Walking Lunges

Friday

Fortifit

12 minute AMRAP

5 Back Squats

10 SA DB Rows EA

20 Deadbugs

WOD

5 Rounds for Time

9 Thrusters (42.5/30)

9 Chest-to-Bar Pull-Ups/15Pull-ups

9 Burpee Box Jumps (24/20 in)

Strength and Conditioning

Block A

12 Minutes:

Deadlift x 8 / Banded Deadbug x20 / Banded Pull Aaprts x15

Block B

10 Minutes:

Bench press x 8 / Single arm row x 8 (each side) / Bent Hollow Hold/rock x40s-60s

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

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

Clean pull  + low hang clean + jerk

Snatch pull  + low hang snatch + OHS pause snatch pulls 5r X3s

Back squats heavy set of 8 – 20% 4s 8r

4rds of fun

10 sotts press 10+10

single leg hip thrusts

20 alternate v ups

16 KBS

TEAM WOD

‘Mega Watson’

Teams of 3  For Time

60 Pull-Ups

30 Push-Ups

400 meter Run

60 Ground-to-Overheads (42.50/30 kg)

30 Toes-to-Bars

400 meter Run

60 KBS 24/16

30 Burpees

200 meter Run

300 Double Unders

200 meter Run

30 Burpees

60 KBS 24/16

400 meter Run

30 Toes-to-Bars

60 Ground-to-Overheads (20/10 kg)

400 meter Run

30 Push-Ups

60 Pull-Ups

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