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Week commencing 01/07/19

Monday

Fortifit

Power snatch Drills

Every 90s x8

3 Power Snatch + 3 OHS

WOD

4RFT

8 OHS

16 KBS

24 Tuck Ups

400m run

Strength and Conditioning

Block A

Deadlift x 5 / Face Pulls x12

Block B

Strict Press x 5 / Side Plank x35s ES

Block C

DB reverse lunge x 8 EL / Press-up x12 / Hanging Kne Raise

Capacity

Ascending reps of DB thrusters, Cals + 100m run.

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. Front squat x 3s

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

3 Touch and go Deadlift + 10 Strict OH Press

WOD

4 rounds Max unbroken TTB

12 burpees to plate

15 Cals

200m run

rest 2 minutes and repeat

Strength and Conditioning

Block A

Back Squat x 5 / DB Bench Press x 10

Block B

Barbell Bent Over Row x 5 / YTW x 5 Each

Block C

Ring Row x 15 Banded Hip Thrust x15 Bent Hollow Hold x45s

Capacity

Team of 3

60 Cal check in then

AMRAP

6 Synchonised down ups

18 Slams

6 synchrnised plate gtoh

18 KBS

Wednesday

Fortifit

WOD

Every 3 mins x12

1-

5 bar hop burpees

10 Power Cleans

10 bar hop burpees

5 STOH

2-

20/16 cals

40 Double Unders

Strength and Conditioning

Block A

Barbell Reverse lunge x 5 EL / KB Swing x 12

Block B

DB Bench Press x 5 / SA DB Row x10 EA

Block C

Pull ups x 5 / OH DB press x 12 / Deadbugs x20

Capacity

8 Min AMRAP

200m run,

15 Cals

12 Hanging Kee raises/Tuck Ups

Thursday

Fortifit

Front Squat 5-5-5-5-5 – building

WOD

800m run

15 BMU

800m run

12 BMU

800m run

9 BMU

Strength and Conditioning

Block A

RDL x 5 / Banded Row x20

Block B

Floor Press x 5 / YTW x5 Each

Block C

EMOM x 9 /Striaght arm hold x 40 s / Monster Walks x40s / Banded Deadbug x16-20

Capacity

In pairs you go i go

50m F Carry

8/6 cals

8 Down Ups

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

Friday

Fortifit

15 minutes Kip mechanics/BMU work

WOD

Dumbbell Downfall

5 Rounds for Time

5 Devils Press

10 Dumbbell Lunges

15 Toes-to-Bars

20 cals

Strength and Conditioning

Block A

Deadlift x 5 / Birddogs x 5 ES

Block B

Bench Press x 5 / Banded Rows x20

Block C

Db Chest Supported Row x 15 / Split squat x 10 EL / Hanging Knee Raises x12

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 45 minutes

3 RFT

90 Wall Balls

200m run together

75 Box Jumps (24/20″)

30 Synchronised Air Squats

90 Kettlebell Swings (24/16 kg)

20 Synchronised Down Ups

Max Cals in remaining time

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