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Week commencing 24/06/19

Monday

Fortifit

Power Clean + Power Jerk Drills

Then Every 60s x8

3 T+G Power Clean and Jerks

WOD

2:00 On, 1:00 Off x4

11 Burpees to plate

9/7 Cals

Max Power Clean and Power Jerks

Strength and Conditioning

Block A

Deadlift x 5 / Wall Slide x12

Block B

Strict Press x 5 / Side Plank x30s ES

Block C

Barbell reverse lunge x 8 EL / Press-up x8 / Deadbugs x 20

Capacity

Ascending reps of

Plate GTOH and Slams,

Cals. 4,4,4,8,8,8,12,12,12 etc. AMRAP

Team Fortitude Barbell

Warm up to 50/60%

Every other minute on the minute

Work up to heavy set over 6s (no misses) Clean pull, clean.

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

Front squat 4r 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

4 Touch and go Deadlifts

8 DB Strict OH Press

WOD

Pairs 3RFT

30 Box jump Overs

40 TTB

50 Cals

Every 2 minutes

1 Partner must complete 5 Dball to shoulder

Strength and Conditioning

Block A

Back Squat x 5 / SA Db row x 10 EA

Block B

Barbell Bent Over Row x 5 / YTW x 5 Each

Block C

DB floor Press x 12 / Ring Row x 15 Banded Hip Thrust x15

Capacity

Team of 3

45 Cals

8 synchro Down ups

45 KBS

8 synchro Plate GTOH

Wednesday

Fortifit

For Time:

1k run

50 DB Snatches 22.5/15

800m Run

50 HSPU

400m run

50 Burpees

Strength and Conditioning

Block A

Barbell Reverse lunge x 5 EL / KB Swing x 10

Block B

DB Bench Press x 5 / Banded Face Pull x 12

Block C

Pull ups x 6 / OH DB press x 12 / Bent Hollow Hold x 60 s

Capacity

8 Min AMRAP

200m run,

Empty Bar thruster x 10,

Plate GTOH x 15

Thursday

Fortifit

5 rounds

5-8 Strict Pull-ups

10 Tempo Push Ups

45-60s Plank Hold

rest 90s repeat

WOD

4x 4 minute AMRAPS

75 Double-Unders

12 Unbroken Shoulder-to-Overheads

In the remaining time

AMRAP of:

Max Toes-to Bars

Strength and Conditioning

Block A

RDL x 5 / YTW x5 Each

Block B

Floor Press x 5 / Bent Hollow hold x45s

Block C

EMOM x 9

KBS x 12-15

Striaght arm hold x 40 s

Monster Walks x40s

Capacity

In pairs (10 minute AMRAP):

1 work 1 rest.

50m F Carry each

40 Wall Balls

40 Cals

40 Down ups

Team Fortitude Barbell

Friday

Fortifit

Kip mechnaic work / Pull-ups/Muscle Ups work

WOD

“Big Helen” 3 Rounds:

600 Meter Run

21 KBS 32/24

7 Bar Muscle Ups/14 Pull-ups

Strength and Conditioning

Block A

Deadlift x 5 / Birddogs x 5 ES

Block B

Bench Press x 5 / Banded Pull-aparts x15

Block C

Db Chest Supported Row x 12

Split squat x 10 EL

Pallof Press x 10 ES

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

3 point snatch complex – Working up to heavy set over 6s

Pull and snatch from each position 1r 6s

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

TEAM WOD

Teams of 4

12 Minute AMRAP on each station

60s rest between station

Station A Pair

A – run 400m

Pair B – AMRAP

5 Worm Clean to shoulder, 5 Worm squats 5 worm STOH

Once Pair A returns Pairs switch Station B

Pair A – 16 Synchronised Dball to shoulder

Pair B – AMRAP

20 TTB

16 HSPU

12 Synchro DB snatch

Switch after the Dball to shoulder

Station C

Pair A – 40 Cal Air Bike

Pair B – AMRAP

12 Synchro Hang Power Cleans

20 Bar Hop Burpees

Station D Pair A – 200m Farmers Carry together

Pair B – AMRAP

60 double Unders

15 synchronised HRPU

20 Synchronised Air Squats

 

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