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Week commencing 17/06/19

Monday

Fortifit

Power Snatch Drills

EMOM x8

3 T+G Power Snatches

WOD

4RFT

5 Power Snatches

10 KBS 32/24

15 Cals

Strength and Conditioning

Block A

Deadlift x 6

Birddog x 10 (5 each side)

Block B

Strict Press x 6

Bent over DB row x 12

Block C

Barbell reverse lunge x 8 EL

Press-up x 10

Deadbugs x 20

Capacity

Ascending reps of KB swing and Slams.

1, 1, 2, 2, 3, 3 etc.

AMRAP

Team Fortitude Barbell

Warm up & consistently snatch

Hang snatch + snatch 5s

Clean pull, clean. Front squat x2 4s

same weight throughout for volume with RPE no higher than 8.

Front squat 4r x4s

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

6 Touch and go Deadlifts

WOD

Pairs For Time

80 Cal. Bike

120 Wall Balls

60 Cal. Bike

100 Wall Balls

40 Cal. Bike

80 Wall Balls

Strength and Conditioning

Block A

Back Squat x 6

Banded bridges x 15

Block B

Barbell Bent Over Row x 6

YTW x 5 Each

Block C

Plank x 30 – 60 seconds

DB floor Press x 8

Ring Row x 15

Capacity

Team of 3

60 s Max Cals x 3 each

Wednesday

Fortifit

Part A

21-15-9

KBS, Cals, Burpees

Part B

21-15-9

TTB, Box Jump, Push up

Part C

21-15-9

Dball to shoulder, Sit-ups, 200m run

Strength and Conditioning

Block A

Barbell Reverse lunge x 6 EL

KB pullover x 12

Block B

DB Bench Press x 6

Banded Lat Pull Down x 12

Block C

Pull ups x 8

OH DB press x 12

Bent Hollow Hold x 60 s

Capacity

8 Min AMRAP

200m run,

Skipping x 50 reps,

Plate GTOH x 15

Thursday

Fortifit

6 Rounds

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

DB P/press x12

Tuck ups x15

rest 90s-2 mins and repeat

WOD

15 minutes Pairs you go i go (alt exercise)

8 Unbroken OHS

5-12 Unbroken Pull-ups

8 Bar Hop Burpees

Strength and Conditioning

Block A

RDL x 6

Pallof hold x 30 secs (each side)

Block B

Floor Press x 6

Banded row x 12

Block C

EMOM x 9

KBS x 12-15

Tuck ups x 40 s

Plate GTOH x 12-15

Capacity

In pairs (10 minute AMRAP): 1 work 1 rest.

20 Wallballs

40 calories

60 Slams

80 Skips

Team Fortitude Barbell

3 point snatch complex

Pull and snatch from each position 1r 5s

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

Kip mechnaic work and double under work

WOD

3 Rounds for Time

10 Bar Muscle Up/20 pull-ups

50 Air Squat

100 Double Unders/300 singles

Strength and Conditioning

Block A

Deadlift x 6

Birddogs x 5 ES

Block B

Bench Press x 6

YTW x 5 Each

Block C

Db Chest Supported Row x 8

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

Clean deadlift 5 x 5

3rds

Push up plate 10

Weighted plank 30-60s

Banded hip thrusts 20

TEAM WOD

Team of 3

4RFT

60 Pull-ups

60 Thrusters 42.5/30

3RFT

20 Synchronised DB snatches

60 Double Unders

400m Run togethter

2RFT

60 Cals

20 Synchronised Down Ups

20 Synchronised Sandbag Squats

60 KBS

 

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