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Week commencing 3/06/19

Monday

Fortifit

Hang Power Snatch drills

EMOM x8

3 Hang Power snatches – nice working weight

WOD

3 minutes on 1 minute off x4

6 Hang Power Snatches

10/8 Cals

24 air Squats

Strength and Conditioning

Block A

Dedlift x8

Wall Slide x12

Block B

Strict Press x8

Banded Row x12

Block C

Split Squat x10 EL

Single Arm Db Overhead Press x10

Deadbugs x20

Capacity

60s on 20s off x6

Cals, slams

Team Fortitude Barbell

Warm up & consistently snatch

Snatch -1 hang snatch 1 snatch 3s Warm up to 50/60%

Clean pull, clean. Front squat x1 work up over 6 sets (no misses) –

take a note of weight and use it later

Front squat 3r x5s

4rds

Barbell lunges 10 ES

strict press 10

pendlay row 12

3rds

KBS 15

bent hollow rock 20s / hold 45s

Single leg bridges

Tuesday

Fortifit

Every 2 minutes x6

10 Touch and go Deadlifts

WOD

40s TTB

40s Burpees

40s Max Cals

rest 2 mins x4

Strength and Conditioning

Block A

Back Squat x8

Clamshell x12 ES

Block B

Barbel Bent Over Row x8

YTW x5 Each

Block C

Banded Hip Thrust x20

DB floor Press x12

Ring Row x15

Capacity

Team of 3

1 machine

30s Max cal Sprints x5 each

Wednesday

Fortifit

4 Rounds

200m F Carry

15 Pull-ups

15/12 Cals

Straight into

4 Rounds

400m run

8 Dball to shoulder (Heavy)

50 Double Unders

Strength and Conditioning

Block A

Barbell Reverse Lunge x8 EL

Banded good Morning x15

Block B

DB Bench Press x8

Banded Lat Pull Down x12

Block C

Pull ups x10

Push ups x10

Bent Hollow Hold x60s

Capacity

40s on 15s rest x9

Down Ups

Plate GTOH

KBS

Thursday

Fortifit

5 Rounds

5-8 Pull-ups (use bands/add weight if necesarry)

5-8 Box Dips

Bent hollow Hold x60s

rest 90s-2 mins and repeat

WOD

Pairs You go i go – 5 Rounds Each

15 Wall Balls

15 KBS 24/16

12/8 Cals

Strength and Conditioning

Block A

RDl x8

Banded Bridges x20

Block B

Floor Press x8

Banded Pull – apart x15

Block C

EMOM x9

DB Push Press x10

Tuck ups x40s

Plank x40s

Capacity

Team of 3

45 Wall Balls

10 Synchro Down Ups

45 Cals

16 Synchro DB Snatches

Team Fortitude Barbell

3 point snatch complex –

Pull and snatch from each position 1r 3s

RPE no higher than 8

Hip Mid thigh Floor Warm up & consistently Clean and jerk OTM for 10 mins

4 rds

Muscle snatch 3 +

5 snatch grip push press +

5 ES reverse BB lunges +

8 good mornings

Back squat daily max – 8r -20% 8r 3s

3rds

RDL x8

Deadbugs 20

Slams 10

Friday

Fortifit

EMOM x8

3 OHS (from rack)

WOD

6 rds

21/15 Cals

12 Bar Facing Burpees

9 Overhead Squats 45/30

Strength and Conditioning

Block A

Deadlift x8

Birddogs x 5 ES

Block B

Bench Press x 8

YTW x5 Each

Block C

Db Chest Supported Row x10

Reverse Lunges x 10

EL Pallof Press x 10 ES

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

warm up and work up to heavy sets of Every 90s 8s

2 snatch pulls + 2 snatch

Clean + FS + jerk No misses

Clean deadlift 5 x 5

3rds

Push up plate

10 Weighted plank 30-60s

Banded hip thrusts 20

TEAM WOD

Team of 4

800m T

Pair A complete

60 Double-Unders

20 Dumbbell Hang C+J

40 Wall Balls

Then Pair B complete the same AMRAP until 3 rounds each are completed

Then move into

15 Synchro Down Ups

30 Pull-ups

20 Synchro DB Snatches

until 3 rounds each have been completed

Then 120 Cal Check out

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