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Week commencing 10/06/19

Monday

Fortifit

Hang Power Clean Drills

EMOM x8

3 Hang Power Cleans

WOD

4 Rounds

8 Hang Power Cleans

20 KBS

400m run

Strength and Conditioning

Block A

Dedlift x6

Wall Slide x12

Block B

Strict Press x6

Banded Row x12

Block C

Split Squat x8

EL Single Arm Db Overhead Press x8

EA Deadbugs x20

Capacity

40s Max Slams

40s Max Down Ups

60s rest (x3-5)

Team Fortitude Barbell

Warm up & consistently snatch

Hang snatch + snatch 4s

Clean pull, clean. Front squat x2 5s same weight throughout for volume with RPE no higher than 8.

Front squat 3r x6s

Barbell lunges 10

strict press10

pendlay row 12

3rds

KBS 15

bent hollow rock 20s / hold 45s

Single leg bridges 10 +10

Tuesday

Fortifit

Every 2 minutes x6

8 Touch and go Deadlifts

WOD

5 Rounds

8 Burpee Box Jump Overs

16 DB Snatches 22.5/15

60s Max Cals

rest 2 mins

Strength and Conditioning

Block A

Back Squat x6

Clamshell x12 ES

Block B

Barbel Bent Over Row x6

YTW x5 Each

Block C

Banded Hip Thrust x20

DB floor Press x8

Ring Row x15

Capacity

Team of 3

40s Max Cals x4 each

Wednesday

Fortifit

For Time: 30 Clean and Jerks (60/45) *

Every time the bar is dropped perform 100 Double Unders *

Extra Credit

200m Dball Carry,

40 Ring dips,

50 ring rows

3 Minute accumulative

Bent Hollow Hold

Strength and Conditioning

Block A

Barbell Reverse Lunge x6 EL

Bnded good Morning x15

Block B

DB Bench Press x6

Banded Lat Pull Down x12

Block C

Pull ups x8

Push ups x8

Bent Hollow Hold x60s

Capacity

10 Min AMRAP

200m run

10 cals

8 Down Ups

12 DB snatches

Thursday

Fortifit

6 Rounds

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

10 Tempo DB Floor Press

Deadbugs x20

rest 90s-2 mins and repeat

WOD

15 Minutes You go i go (alt exercises)

12 unbroken STOH – choose load

6-12 Unbroken TTB

12/9 Cals

Strength and Conditioning

Block A

RDl x6

Banded Bridges x20

Block B

Floor Press x6

Banded Pull – apart x15

Block C

EMOM x9

KBS x12-15

Tuck ups x40s

Bent Hollow Curl up

Capacity

Team of 3

20 Synchro Air Squats

60 Cals

20 Synchro Plate GTOH

60 Down Ups

Team Fortitude Barbell

3 point snatch complex

Pull and snatch from each position 1r 4s

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

Kipping mechanics and Kipping Pull-up practice/ rep accumulation

WOD

Pairs 18 minute timer

120 Wall Ball Check in

40 HRPU

30 Burpees to plate

20 Dball to Shoulder

10 Synchronised Goblet Squats 24/16

Strength and Conditioning

Block A

Deadlift x6

Birddogs x 5 ES

Block B

Bench Press x 6

YTW x5 Each

Block C

Db Chest Supported Row x8

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 Part A –

Pair A complete AMRAP

10 Synchro down ups

30 Hang Power Cleans

30 Pull-ups

While Pair B Complete

1000m run then switch

Once both pairs have completed their 1k run

Pair A complete AMRAP

10 Heavy Dball to shoulder

20 Synchronised Air Squats

30 HSPU

While Pair B complete

120 Cals then Switch

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